Trainer Workout #16

Warm up for 5 minutes, nothing too strenuous.

Do the following rotation 3x:
-Utilizing 2 of those half balls, turn them over so the ball part is on the ground and the flat part is on top.  Balance your hands on the flat part and do 15 boy push-ups.
-Utilizing a pull-up bar, jump up and try to keep your head up by the bar as long as possible.  When you start to fall, slowly lower yourself all of the way down.

Rest 1 minute

Do the following:
-Utilizing a pull down bar, change the handle to the "V".  Using your "pull-up" muscles, pull down the "V" handle straight in front of you to right under your neck.  Sit up straight with your chest out (don't lean back for more momentum) 12-15 reps
-Using a weight bench, bench press the bar 15 times
-Do mountain climbers for 30 seconds

Rest 1 minute

Do the following:
-Utilizing a pull down bar, change the handle to the "V".  Using your "pull-up" muscles, pull down the "V" handle straight in front of you to right under your neck.  Sit up straight with your chest out (don't lean back for more momentum) 12-15 reps
-Using a weight bench, bench press the bar 15 times
-Do up/downs for 30 seconds

Rest 1 minute

Do the following:
-Utilizing a pull down bar, change the handle to the "V".  Using your "pull-up" muscles, pull down the "V" handle straight in front of you to right under your neck.  Sit up straight with your chest out (don't lean back for more momentum) 12-15 reps
-Using a weight bench, bench press the bar 15 times
-Do 10 up/downs with 10 mountain climbers in between.  So, once you are in the "down" position do 10 mountain climbers then come back up.  Repeat 10 times for a total of 100 mountain climbers

Rest 2-3 minutes

Do the following rotation 3x:
-Utilizing 5-10lb dumbbells and a bench, lay down on the bench with the dumbbells raised overhead.  Alternate pressing each dumbbell down and back up.  12-15 reps
-Utilizing 5-10lb dumbbells and a bench, lay down on the bench with the dumbbells raised overhead and press them both at the same time up and down.  12-15 reps
-Using 1 of the 5-10lb dumbbells, put your right knee on the bench.  Put your left hand up and over toward the right side of the bench for balance and lift your left leg.  Lower the weight down almost to the ground and pull up level to your abdomen.  Do not use momentum or twist your body.  Just use and up and down motion.  12-15 reps per side

Rest 2-3 minutes

Plank for 1 minute

Using a weighted ball, lay down on your back and hold the ball straight out over your head and your legs straight out but in a spread out position .  Sit up, with your arms straight and carry the ball out until you touch the ground in between your ankles.  Then slowly lower yourself back to where you are flat again.  10-12 reps

Plank for 1 minute

Lay down on your back with your arms straight over your head and your legs straight out in front of you.  Sit up bringing your arms and one leg to meet in the middle and then lower back down.  15 per side.

You are finished!