Chris' Workout Routine

 

Ground Work: (2 rounds)

 A)15 leg raises each leg normal

 B)15 leg raises w/ toe pointed to the side 

 C)Bicycle kicks to failure

 D)From all fours, donkey kicks to failure for glutes and hamstrings

 

Abdominals (2 rounds)

  A)crunches to failure

  B)crunches w/ knees coming in to meet elbows to work upper and lower abs.

  C)bridge/plank: stabilizing bodyweight while up on toes and elbows, keeping back as flat as possible.  We worked up to 1:45.

 

Free Weights

   A)standing dumbell bicep curls w/ 12 lbs to failure

   B)standing dumbell shoulder press w/ 12lbs to failure

   C)Tricep extensions w/ dumbell behind head w/ two hands

   D)dumbell front raise for shoulders bringing one arm at a time up to nose level while keeping arm straight not bent.

   

 Cardio Element

    A)stair walk to failure for two rounds

 

If not tired, repeat cycle.