A modified version of my first program

5 MIN CARDIO WARMUP

WARM-UP – 2x
35lb. Plate-Squats with a push/pull – 12x
Side Steps under Bar – Smith Machine – 8x
Box Step-Ups – Dumbbells – bicep curls alternating up-right rows – 30lb – 8x each leg

3 MIN CARDIO

Giant Set 1 2x
Flat Bench Dumbbell Chest Presses – 50lb – 12x
Band Cross Over Twists – 12x each side
Dumbbell One-Arm Clean & jerks – 30lb – 8x
Box Step-Ups holding Medicine Ball – 30 seconds each leg

3 MIN CARDIO

Giant Set 2 2x
Lat Pulldowns – 120lb/130lb – 12x
Squats with Dumbbell Shoulder Presses – 25lb – 8x
Crunchies off Aerobic Ball 12x, Crunchies to side 8x per side
Plank off Aerobic Ball – 30 secs off hands
Crunchies off Aerobic Ball 12x

3 MIN CARDIO

Giant Set 3 2x
Push-ups off Smith Mach. – 8x
Seated Cable Rows (Narrow) – 100lb/120lb – 12x
Knee ins to chest off Flat Bench – 12 x 2
Barbell Good Mornings – 70lb 12x

-RoneTyne

Technorati Tags: Cardio, Cross Training, fitness

Well trying to refocus this week. I’m going to try and start going in the morning to avoid conflicts in my schedule in the evening that was keeping me from going. Had a good cardio workout, maintaining a RPM of 62-66 for 45 minutes. It sure is a good way to start the day.

-RoneTyne

Technorati Tags: Cardio, fitness

Yikes been two weeks since a proper workout. Man I need to make sure I’m carving out more time for getting in shape……

Back to the first program.

5 MIN CARDIO WARMUP

WARM-UP – 2x
35lb. Plate-Squats with a push/pull – 12x
Side Steps under Bar – Smith Machine – 8x
Box Step-Ups – Dumbbells – hammer curls – 30lb – 8x each leg

3 MIN CARDIO

Giant Set 1 2x
Flat Bench Dumbbell Chest Presses – 45lb – 12x
Band Cross Over Twists – 12x each side
Dumbbell One-Arm Clean & jerks – 30lb – 8x
Box Step-Ups holding Medicine Ball – 30 seconds each leg

3 MIN CARDIO

Giant Set 2 2x
Dumbbell Pull-Over Presses on Flat Bench – 35lb – 10x
Squats with Dumbbell Shoulder Presses – 25lb – 8x
M.B. Pullovers (Flat) x12 each leg; M.B. Pullovers (Crunchie) x12 each leg
Plank off Aerobic Ball – 30 secs off elbows

10 MIN CARDIO

Technorati Tags: Cardio, Cross Training, fitness, gym

We’re in BC so I couldn’t go to the gym this morning, but I did do a 20 minute workout on the inlaws stepper/treadmill. It was more of a workout than a cardio workout. I was absolutely covered in sweat when I was done. So it wasn’t as long, but it was a good one.

I also went and golfed nine holes this afternoon at the Mission Hills Golf Course and we walked it. So that was a good addition to the excercise. Might go tomorrow morning and do some more golfing and then maybe do a workout on their bowflex. We’ll have to see. Having fun in Cranbrook.

- RoneTyne

Technorati Tags: Cardio, fitness, golfing, Mission Hills Golf Course

Went a did a cardio right after work today. Awesome stuff. I kept my rpm around 66-69 and did 45 really good minutes. I can certainly tell my cardio is getting better. I felt really good.

- RoneTyne

Technorati Tags: Cardio, fitness