Workouts: My workouts consist of 3 days a week of heavy training plus 30 min of cardio. Then 2 days a week I do yoga.
So Monday is leg day (Matt makes these workouts and he's EVIL about them)
Squats: 3 reps of 10 each. @ 95lbs
Deadlifts: 3 reps of 5 each @ 135lbs
Hipsled: 3 x's 10 @ 180 lbs
Leg Extensions: 3 x's 10 @ 50lbs
Ab Exercise: Weighted Crunches 2 x's 15 @ 25lbs
CARDIO:
5 min of speed bag ( watch Million Dollar Baby and it's the thing that looks like a head attached to a board above her)
5 min of heavy bag (that's those big bags filled with sand attached to the ceiling)
10 min of elliptical
10 of treadmill
Tues:
60+ min of yoga class
Wed:
Bench Press: 3 x's 10 @ 70lbs
Incline Flys: 3 x's 10 @ 10lbs (I really need to go up to 15lbs but I'm lazy)
Rope Pressdowns: 3x's 10 @25lbs
Pullovers: 3 x's 10 @25lbs
Curls 3 x's 10 @ 40lbs
Ab Exercises: Weighted leg raises
So Monday is leg day (Matt makes these workouts and he's EVIL about them)
Squats: 3 reps of 10 each. @ 95lbs
Deadlifts: 3 reps of 5 each @ 135lbs
Hipsled: 3 x's 10 @ 180 lbs
Leg Extensions: 3 x's 10 @ 50lbs
Ab Exercise: Weighted Crunches 2 x's 15 @ 25lbs
CARDIO:
5 min of speed bag ( watch Million Dollar Baby and it's the thing that looks like a head attached to a board above her)
5 min of heavy bag (that's those big bags filled with sand attached to the ceiling)
10 min of elliptical
10 of treadmill
Tues:
60+ min of yoga class
Wed:
Bench Press: 3 x's 10 @ 70lbs
Incline Flys: 3 x's 10 @ 10lbs (I really need to go up to 15lbs but I'm lazy)
Rope Pressdowns: 3x's 10 @25lbs
Pullovers: 3 x's 10 @25lbs
Curls 3 x's 10 @ 40lbs
Ab Exercises: Weighted leg raises
Cardio:
Same as Monday
Thurs:
60+ min of yoga
Friday:
I can't remember Friday's workout off the top of my head but it's similar to the rest of the week. If you're still interested I can type it out.
Cardio:
Same as Monday
Darn after seeing those numbers I feel like such a wimp. At my pump class, which is cardio with a bar bell the most i can use is 2 2kg weight on each side(4 kg total) and even that kills. I do use the machines and will go up to 45lbs, no more. My hat off to you!!
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