Trainer Workout #9

Warm up for 5 minutes. Nothing too strenuous.


Do the following set all the way through:
-Using a 30lb dumbbell, squat down, hold the weight between your legs. Squat down and touch the weight to the ground. Make sure to keep your chest up.
-20 push-ups
-20 flyes (I used 10lb weights)
-Lay a small barbell (I used 30lbs) on the ground. Placing your hands in front of the barbell, do a Up/Down. Then do a press above your head with the barbell. 20x
-20 barbell presses above your head.


Rest 3-4 minutes


Do the following set all the way through:
-Using a 50lb dumbbell, squat down, hold the weight between your legs. Squat down and touch the weight to the ground. Make sure to keep your chest up.
-Using 2 30lb dumbbells, place them on the ground standing side. Balance yourself on the weights, do a small push-up. Walk each hand down to the ground and then back up to the weights. 20x
-20 flyes (I used 10lb weights)
-Lay a small barbell (I used 30lbs) on the ground. Placing your hands in front of the barbell, do a Up/Down. Then do a press above your head with the barbell. 20x
-20 barbell presses above your head.


Rest 3-4 minutes


Do the following set all the way through:
 -Using a 50lb dumbbell, squat down, hold the weight between your legs. Squat down and touch the weight to the ground. Make sure to keep your chest up.
 -Drop the weight and do 10 squats.
 -20 squat pulses
 -Sit in the squat position for 15-30 seconds.
 -15 squat jumps


Rest 1-2 minutes.


Do the following set all the way through:
-Using 2 30lb dumbbells, place them on the ground standing side. Balance yourself on the weights, do a small push-up. Walk each hand down to the ground and then back up to the weights. 20x.
-20 small push-ups while balaning yourself on the weights.

Rest 1-2 minutes


Do the following set all the way through:
-20 flyes
-Lay a small barbell (I used 30lbs) on the ground. Placing your hands in front of the barbell, do a Up/Down. Then do a press above your head with the barbell. 20x
-20 barbell presses above your head. (I used 20lb barbell)

Rest 3-4 minutes

Do the following:
-Lay face down on a leg curl machine, curl up (I did 30lbs) and hold for as long as possible. Repeat 10x

Rest 1-2 minutes


Do the following:
-Using a leg extension machine, extend your legs (I did 50lbs) and hold for as long as possible. Repeat 10x


Rest 1-2 minutes


Do the following:
-Using a leg curl machine, curl up your legs as fast as possible and then slowly lower them back down. Repeat 15x (I used 30lbs)


Do the following:
-Using a leg extension machine, extend your legs as fast as possible and then slowly lower them back down. Repeat 15x (I used 50lbs)


You are finished!!