2.22 miles in 22.22 minutes, because I could see that the times were getting close to matching so I lined them up on purpose 🙂
3 x 10 lateral shoulder raises
3 x 12 alt bicep curl
3 x 12 wide lat pull down
3 x 10 seated row
Superset with 3 x 10 rear delt machine
3 x 10 weighted squats
3 x 15 curtsy squat
1.25 mile jog
3 x 12 close lat pull down
3 x 10 lateral shoulder raises
3 x 15 alt bicep curl
3 x 12 single leg extension (each side)
Superset with 3 x 25 weighted calf raises
Abs: Perform each move 25 times, rest 1 min or less and repeat.
full body sit ups
reverse sit ups
bicycle crunch
1 minute plank
hips dips
1.25 mile jog
3 x 12 close lat pulldown
3 x 10 dumbbell lateral raises
3 x 12 alternating bicep curl
3 x 10 alternating leg extension
Superset with 3 x 25 weighted calf raises
Abs: 25 times each. Repeat all as many times as you can.
Full body sit ups
Reverse Sit Ups
Bicycle Crunch (25 each side)
1 min plank
Hip Dips
3 x 12 lateral shoulder raises
3 x 15 smith machine bent over row alternating with
3 x 12 smith machine squat (feet an extra step in front of body to work glute muscles)
4 x 25 incline abs alternating with
4 x 15 sumo squat with plate
2 x 25 hanging abs
2 x 12 leg extension superset with 2 x 50 calf raises
4 x 10 Squats (with weight)
3 x 15 Stationary lunge, each side
3 x 10 leg extension, alternating with 3 x 50 calf raises
5 minutes stairs, medium-high speed
15 min walk on treadmill to loosen muscles
50 hanging ab crunches
20 minutes Stair Master, 1600 steps
4 x 10 rear delt machine
3 x 12 chest press
3 x 12 dumbbell tricep kickbacks
3 x 15 dumbbell shrugs
3 x 12 dumbbell in + out delts
3 x 15 torso rotation
5 minutes Stair Master, 400 steps
3 x 10 lateral shoulder raises
3 x 15 alternating bicep curls
4 x 15 bent over row
3 x 10 seated row
4 x 10 lat pulldown
4 x 20 incline sit ups, alternating with weighted squats 3 x 10
3 x 12 plate overhead press
30 body weight squats & stretching
3 x 15 stationary lunge
3 x 12 back extension machine
3 x 12 leg curl machine, alternating with 3 x 50 calf raises
500 steps on Stair Master (higher speed, 5 minutes)
3 x 10 bodyweight squats, stretch in between.
4 x 12 alternating cable adductor/abductor
3 x 15 Bulgarian squat, each side
3 x 10 single leg extension
1200 stairs on Stair Master, about 15 minutes.
5 minutes on Stair Master
3 x 12 leg extension
3 x 15 stationary lunge, alternating sides
4 x 12 bent over row, alternate with 3 x 12 shoulder press
3 x 15 back extension, alternate with 3 x 10 body weight squats
kateneedsfitness 