30 minutes cardio + Legs

Weighted Step-Up

30 minute cardio

Legs (7 set x 30/15/8/4/4/8/15 reps)
Weighted Step-Ups (each leg)
Rear Lunge (12 reps each leg)
Leg Press
Forward Lunge (12 reps each leg)
Leg Extensions
BW Squats (15 reps)
Leg Curl
BW Squats (15 reps)
Weighted Knee-ups on Flatbench (10 reps)

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30 minute Stair Run/Double Step mix + Total Body

30 minute cardio mix
– Stair Runs (3 sets x 10 reps = 1 time up/down is 1 rep **at least 20 steps**)
– Double Step Stair Climb (3 sets x 10 reps = 1 time up/down is 1 rep **at least 20 steps**)
– Reverse Step Stair Climb (3 sets x 10 reps = 1 time up/down is 1 rep **at least 20 steps**)

Total Body 
BW Squats (3 sets x 50 reps)
DB Single Arm Pullover w/ DB Front Raise (3 sets x 25 reps each side)
DB Curl/Tricep Extension Combo (3 sets x 25 reps each)
DB Fly (3 sets x 25 reps)
Glute Kickbacks (1 set x 50 reps)
Knee-Ups (3 sets x 25 reps)

 

30 minutes cardio + Total Body

30 minute cardio

Barbell Squat Pulses

Total Body Set (3 sets)
Squat Pulses (25 reps)
DB Incline Fly (15 reps)
Low Row (15 reps)
Seated DB Bentover Tricep Kickbacks (15 reps)
Incline DB Curl (8-10 reps)
DB Shrug | DB Shoulder Press superset (15 reps each)
Knee-ups on Flatbench (25 reps)

30 minutes cardio + Total Body

30 minute cardio

Total Body Set
Leg Extensions (4 sets x 10 reps)
Glute Kickbacks (4 sets x 20-25 reps each leg)
Reverse DB Chest Press (4 sets x 12 reps)
SM Upright Row (4 sets x 10 reps)
Olympic Bar Single Arm Deadlift (4 sets x 10 reps each arm)
Rope Hammer Curl (4 sets x 8-10 reps)
DB Single Arm Row w/ Tricep Extension Kickbacks (3 sets x 10-12 reps each)
Standing  Calf Raises (4 sets x 25 reps)
Ab Crunch (4 sets x 50 reps)

Rope Hammer Curls

Rope Hammer Curls

30 Minutes cardio + Abs

Cardio: 30 minutes

Abs    
Bicycle (2 sets x 25 reps each side)
Lying Single Leg Raise (2 sets x 25 reps each side)
Ab Pulse Crunch (2 sets x 25 reps)
Plank Hip Taps (2 sets x 25 reps each side)

Plank Hip Taps