Girl, look at that body

P90X Shoulder and Arms

P90X Ab Ripper X (only 15 reps)

60 squats: 60 pushups

L/R Kneeling one arm row 3 sets: 10 reps

L/R Kneeling tricep kickback 3 sets: 10 reps

L/R Kneeling one arm back fly 3 sets: 10 reps

• 1 min heel taps (30 sec each leg)
• 1 min heel kicks (30 sec @ knee:30 sec @ ankle) each leg
• 30 sec bridge both legs

Left Side

• 1 min small leg circles (30 sec forward motion: 30 sec backwards motion)
• 1 min large leg circles (30 sec forward motion: 30 sec backwards motion)

Flip on stomach: 1 min corbra pushups, 12 seal lifts

Right Side

• 1 min small leg circles (30 sec forward motion: 30 sec backwards motion)
• 1 min large leg circles (30 sec forward motion: 30 sec backwards motion)
• 30 sec side plank
• 1 min side clam

Flip on stomach: 1 min cobra pushups, 12 seal lift

STRETCH

Oblique Workout- found it on pinterest

• 30 jumping jacks
• 50 russian twists
• 20 side leg lifts
• 10 lying down leg lifts
• 5 DB side bends
• 40 russian twists
• 5 side plank rotations
• 20 hip twists in plank
• 10 jumping jacks
• 40 russian twists
• 50 bicycles
• 5 side plank dips
• 20 oblique crunches
• 10 double legged side lifts
• 5 DB side bends
• 60 russian twists
• 50 jumping jacks

Cross Fit WOD

• 25 squats, 5 pushups
• 20 squats, 10 pushups
• 15 squats, 15 pushups
• 10 squats, 20 pushups
• 5 squats, 25 pushups

-the last 25 pushups were rough…

ARM ROUTINE w/ 3# DB 3 sets;10 reps

STRETCH Warm-up: high knees, butt kickers, jog in place

• 15 squats, 1 min calf raises, 10 pushups, 30 sec burpee
• repeat 5 times

• swinging walking lunges 50 yards, 10 pushups, high skip back 50 yards(bring knee all the way up to opposite elbow)
• repeat 5 times

ab circuit routine

howdoiputthisgently:

took it easy, too many people at our tiny gym

3 sets:8 rep- 10# DB each arm

• squats, dead lifts, sumo squat, isolated lunges

3 sets: 10 reps- 5# DB each arm

leg press 3 sets:10 reps- 90#

quad press 3 sets:10 reps-50#

leg curl 3 sets:10 reps-65#

3 sets:10 reps-5# DB each arm

• arms out front, arms at 45 degree, arms out to side

pec fly 3 sets: 10 reps-35#

tricep dips 3 sets:10 reps

russian twists 3 sets:20 reps-5# DB

howdoiputthisgently: