Trainer Workout #15

Warm up 5 minutes (nothing too strenuous)

Squat 20x
Lunge 20x

Do the following:
-25 cable flyes
-Using 8lb hand weights and standing up, lift your right knee up while pushing the left knee above your head, alternate.  Do for 1 minute.
-Utilizing a bench or step, extend your legs out in front of you, balance on your bottom and do bicycle.  20x
-Lay back on a bench with your legs stretched out in front of you, pull you legs up until they are vertically over your head and then back down.  20x

Rest 1-2 minutes

Do the following:
-Using the cable machine, squat down and face the machine.  Pull the cable with your right arm only 20x.  Switch arms.
-Using a 5-10lb weighted ball, hold the ball directly over your head and run in place for 1 minute.
-Utilizing a bench or step, extend your legs out in front of you, balance on your bottom and do bicycle. 20x

-Lay back on a bench with your legs stretched out in front of you, pull you legs up until they are vertically over your head and then back down. 20x

Do the following:

-Using the cable machine, squat down and face the machine. Pull the cable with your right arm only 20x. Switch arms.
-Put one foot up on a stack of steps and step up on that leg 15x.  Switch legs.
-Utilizing a bench or step, extend your legs out in front of you, balance on your bottom and do bicycle. 20x

-Lay back on a bench with your legs stretched out in front of you, pull you legs up until they are vertically over your head and then back down. 20x

Rest 1-2 minutes

Utilizing a high stack of steps or a bench, do the following starting at 10 and go down to 1:
-10 push-ups with your hands on the bench or steps
-Side shuffle about 15 yards to one side and then 15 yards back.
-9 push-ups
-Side shuffle
-Keep going like this until you get down to 0.

Rest 2-3 minutes

Plank 1 minute

Lay on  your back with your arms and legs extended out, try to fold yourself up into a V.  15-20x

Lay on your back with your arms and legs extended out, pull your arms in while you bring your legs, bended, into your chest.  15-20x

Plank 30 seconds.

You are finished!