Wednesday: Cardio and abs
Cardio:
1. 30-45 min. of bike, treadmill or Stairmaster.
Abs:
1. Crunches- 3 sets of 50, 50, 50 reps.
2. Leg raises- 3 sets of 25, 20, 20 reps.
Thursday: Legs
1. Squats- 5 sets of 15, 15, 12, 10, 8 reps.
2. Leg extensions- 4 sets of 15, 12, 12, 10 reps.
3. Lunges- 4 sets of 15, 12, 10, 10 reps.
4. Leg curls for hamstrings- 4 sets of 15, 12, 12, 10 reps.
5. Standing calf raises- 4 sets of 18, 18, 15, 12 reps.
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