Do this workout twice a week for a while, if you like it

Warm up
2 times through
20 walking lunge steps
10 wide grip pulldowns - 40 pounds
10 air squats (do a full range squat with no bar, no weights)
5 pushups leaning on a bench
10 mountain climbers

3 rounds
alternate
Squats - 10 reps - write down the weight you do and add 2.5 pounds every other time you go, start at 75 pounds - keep good form (throw your bootie out, pretend your sitting back on the toilet, keep your heels on the ground, and don't let your knees fall in)

Pushups - 10 reps - full range of motion, use a bench if you need it


3 rounds
alternate
Straight Leg Deadlift
10 reps - 75 pounds - keep your back flat and your legs as straight as you can - you're good at these.
Underhand grip pull down
10 reps - 75 pounds (or whatever is hard, write it down)
grip is shoulder width, pull to right about where your bittles are

Incline situps
3 sets of 15

2/21/11 workout

run 1 mile

do all the way through, rest for 90 seconds, repeat 5 times

15 box jumps (pick the box that's comfy for you)
15 underhand grip pulldowns - weight that's relatively hard on reps 13-15
15 push press (view technique here ) - I'd guess 55-65 pounds
30 mountain climbers.
20 lunges (10 per leg) standing in place



run 1 mile

Row 750

Do all exercises in this order 4 times

Squats with overhead press x15 15 pounds per hand
Close grip pulldown x 15 50 pounds
Step ups (mid sized red box thing) x15 for each leg
Pushups x8

Row 750 again

Row 1000 meters

Alternate 3 sets of each
Dumbbell Swings 15 reps 20 pounds dumbbell in both hands, swing it over your head, keep your arms straight
Planks in a full pushup position 5 rounds of up for 10 seconds, down for 20 seconds

Alternate 3 sets of each
Squats to the smallest red box 10 reps
1 arm bent over rows – 10 reps for each side - 15 pounds

Alternate 3 sets of each
Mountain Climbers - 15 reps
Shoulder Press – 15 reps – 15 pounds per hand

Row 1000 meters

2 workouts

Workout 1

Warmup

Run .25 miles (fast … like 70% of full out sprinting)
10 pushups
40 lunges
15 pull downs with 55 pounds
10 full situps

Repeat 6 times






Workout 2

Warmup

Set 1 – repeat 3 times with 60 seconds rest
Row 500
Bench press 65 pounds X 12

Set 2 – repeat 3 times with 60 seconds rest
20 squat jumps
15 reverse crunches

Set 3 – repeat 3 times with 60 seconds rest
Row 500
10 full situps

2-9-11

Run ¾ mile to warm up

Get a 25 or 30 pound bar and do the following all the way through, rest 90 seconds and repeat….do it 5 times

Do each exercise for 7 reps

Straight leg deadlift
Bent over row
Upright row (stand up straight and pull the bar up to above your boobs – elbows out and at the top they are pointing up)
Overhead press
Stay-in-place lunges (7 on each leg)
Squats (don’t get mad : ) you would do them in a class)

Run ¾ mile to cool down