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Thursday May 3rd
ABs/core
Weighted decline situps;
25x3x15
Hanging leg raises(capn chair);
BWx3x10
Decline russian twists;
25x2x20
Side-bends (pinching 25-lb plate);
25x2x15(each side)
Saxon bends;
25x2x30(15 each side)
Plank holds;
BWx2x60sec
Weighted ab crunches;
3x20,20,30
Weighted Throwdowns;
25x2x20
CARDIO
Bicycle for 3 miles on level 7 "Hill" setting (~10;38 sec)
minute rest
6 side shuffle laps around pool, 15 pushups directly after
minute rest
3 minute run on treadmill, speed=7.0 elevation=4.0
30 sec rest
1 minute run on treadmill, speed=9.0
minute or so rest
Bicycle for 7 minutes on level 4 "Cardio" setting
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