3 Mile Run + Chest/Abs

Chest **HEAVY** (4 sets x 10-12 reps)
DB Chest Press
DB Reverse-grip Chest Press
Seated Chest Press
Pushups (10 sets x 10 reps)
Additional: BB Squat dropset (5 sets x 20 reps)

Reverse-grip DB Press

Abs (4 sets x 50 reps)
Machine Ab Crunch 

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3 Mile Run + Shoulders/Back/Abs

 

Hand to Feet Med Ball Ab Crunch

Shoulders/Back **HEAVY** (4 sets x 8-12 reps)
Upright Row
Low Row
Single-Arm DB Incline Lateral Raises
DB Rear Delt Flyes/DB Shrug Super Set
DB or Smith Machine Shoulder Press
DB Pullover

Abs (4 sets x 15 reps)
Hand to Feet Med Ball Ab Crunch

 

30 minute cardio + Legs/Arms/Abs

Legs/Arms
BB Dropset Squats (5 sets x 20 reps)
DB Step-up w/ Glute Kickback (3 sets x 20 reps each leg)
DB Alt Curl (4 sets x 10 reps each arm)
DB Calve Raises (4 sets x 25 reps)
Leg Extension (4 sets x 15 reps)
Zottman Curl (3 sets x 10 reps each arm)
Single Leg Extension (4 sets x 15 reps each leg)
Single Leg Curl (4 sets x 15 reps each leg)
Leg Curls (4 sets x 15 reps)
Jump Squat (5 sets x 20 reps)

Abs (4 sets x 25 reps – 35lb plate)
Plate to ceiling Ab Crunch

Single Leg Extension

 

45 minute cardio + Legs/Abs

Legs
DB Step-up w/ Glute Kickback (3 sets x 15 reps each leg)
Leg Extension (4 sets x 15 reps)
Alt Curtsy Lunge w/ 3-count pulse (4 sets x 15 reps each leg)
Single Leg side raise (4 sets x 15 reps each leg)
Leg Curls (4 sets x 15 reps)

Alternating Curtsy Lunge

Abs (4 sets x 15 reps – increase reps each set)
DB Sidebends

 

35-minutes-cardio-total-body-abs

Total body (3 sets X 15 reps)
DB Lunges (10 reps each leg)
Air Squats (50 reps)
Single-arm DB Hammer Curl
DB Upright Row
DB Arnold Press
Bosu Ball Push-ups
DB Deadlift

Abs
Cross Knee Plank with Kickback (3 sets x 15 reps)

Crossbody Knee Plank with Glute Kickback

20 min run/10 min Sprint Split + Total body & Abs

Total body (4-5 sets X 12 reps)
DB Squats
Leg Extension
Single-arm DB Curl
DB Shoulder Shrug
DB Chest Press
Lat Pulldown

Abs
Medicine Ball Crunch (4 sets x 12-15 reps)
Medicine Ball Oblique Twist (4 sets x 12-15 reps each side)
Knee-In on Stability Ball (4 sets x 12)