Craziest Cardio/Lifting Routine?

Warm up and cool Down for 5-10 min

15 reps on all except legs do 25 reps
Circuit 1.
1. Chest- DB Chest Press Incline Bench 10-12.5 lbs

2. Tricep- Skull crusher Flat Bench DB 5-7.5 lbs
( elbow back, should not see the weight when extending up)

3. Shoulder- Front & Side raises w/ DB 3-5 lbs

4. Quads- Sissy/Chair squat with heel on Blue 10lb DB 12.5-15 lb (holding DB at side)

5. Abs- Standing Pike Alternating arms and legs 15 ea side 30 total
(arms straight over head, crunch upper and lower body meeting arms and 1 leg in the middle)

6. Cardio- 2 min at Max HR 75%-95% Make sure to breathe deep. In through the nose hold and blow out SLOWLY)
Stairs, Elliptical, Treadmill

Repeat ALL3 times

Circuit 2
1. Back-Tech Plate Lateral Pull Down 60-70 lbs

2. Bicep- DB Curl 7.5-10 lbs
( curl both weights up at the same time. Elbows stay at the waist. Do not them come forward)

3. Low Back- Bird Dog OWN 15 ea side
( on hands and knees, Hand are under shoulder. Extend opposite arm and leg out slow controlled. Core
tight)

4. Hamstring Curl- Front Lunge Alternating legs RT leg then LT Leg 15 reps ea side
( remember to push off with HEEL not the TOE) Should feel this more in the glutes and hamstrings

5. Cardio- 2 min at Max HR 75%-95% Make sure to breathe deep. In through the nose hold and blow out SLOWLY)

Hill Climb 12-15 % Grade 2.5-3.0 with out having to hold on. IF you feel like you have to hold on slow it down and walk the Hill

Repeat All 3 Times





Circuit Workout

Warm up and cool Down for 5-10 min
15-20 reps

Circuit 1
1. Chest- Incline Push up using bench own weight

2. Shoulder- Seated DB Press Over head( arms start in goal post, push weight over head) 12.5-10 lbs

3. Tricep- Kickbacks DB (one hand flat on bench elbow at waist Kick DB straight back, keep elbow pined to side) 7.5-10 lbs

4. Quads/Inner thigh- Pile squat holding DB( feet wide, toes pointed out at 45 degrees) 15-12.5 lbs

5. Abs- DB Tick Tock( db in ea hand reach down towards knee side/side squeezing oblique’s) 15-20 lbs

Cardio- 2 min at Max HR 75%-95% Make sure to breathe deep. In through the nose hold and blow out SLOWLY) Use a stepper with 3 risers ea side
Repeat All 3 Times


Circuit 2
1. Back- Seated Bent over DB rows( sit on end of bench, bend at waist chest on lap, keep elbows close and tight to body row db up, pull elbows high as you can) 20-15 lbs

2. Biceps- Hammer DB curl( elbows pin at waist, curl db up palms face) 10-7.5 lbs

3. Hamstring/outer thigh- Side lunges rt then lt ( step foot out to side, butt back, knee over heel pushing with foot back to center.)
OWN lbs
4. Bicep- Rev Curl DB ( palms face floor, elbows pinned to side) 7.5-5 lbs

Cardio- 2 min at Max HR 75%-95% Make sure to breathe deep. In through the nose hold and blow out SLOWLY) Elliptical 8%-10% resistance or treadmill hill climb 8%-10% grade
Repeat All 3 Times


Circuit Workout

Warm up and cool Down for 5-10 min
15-20 reps Repeat All 3 Times


Circuit 1

Back- Close Grip Lat Pull Down ( lean back slightly, core tight and stay pulling elbows down bar to top of chest) 80-90 lbs

Bicep- Wide DB Bicep Curl (elbows at waist, hands turned out at 45 degree, palms face up) 10-12.5lbs

Hamstring- Standing straight leg Press back( squeeze and flex toes in press back) Lt then Rt 25 ea side

Back Low- In/out Warrior(hands and knees, hands under shoulder, hips over knees, extend opp arm/leg bringing elbow into knee) Rt, Lt 15 ea side

Cardio- 2 min at Max HR 75%-95% Make sure to breathe deep. In through the nose hold and blow out SLOWLY) Elliptical Level 10-12% Or Stairs 5 laps down and up

Circuit 2
Chest- DB Fly on Flat Bench( arms in goal post, press weight up and together) 10-12.5lbs

Tricep- Pushdown with handle(grab on bends and elbows are glued to the waist, push down to waist and no higher then the top of chest) 15-20 lbs

Quads- Sit/Stand squat on bench Holding DB in hands at side( no rocking up, feet wide, toes forward, nice and controlled) 25 reps
Shoulder- Over head Bar Press( push bar over head, bringing down to chin, press back up) 20lbs

Cardio- 2 min at Max HR 75%-95% Make sure to breathe deep. In through the nose hold and blow out SLOWLY) Elliptical Level 8-10-12% Or Stairs 5 laps down and up

1 min of elliptical 9.5 going forward
1 min of elliptical 10.5 going backwards
for 6 min

than my strength training (changing daily)

Than-
1 min of walk 4.3 at 2.5 incline on treadmill
1 min of jog 5.5 at 2.5
1 min sprint 6.2 at 2.5
1 min of kick backs at 4.3 at 2.5
1 min of high knees at 4.3 at 2.5
1 min of lunges at 1.3 at 15.0 incline
1 min of turn treadmill off while all the way up and push treadmill tread with your own body resistance.
than
30 sec of spinning with no resistance as fast as you can
30sec of spinning up with resistance all the way Cranked
continue for 5 min than start back with tredmil compleating the cycle again

Than core