Week 10, Workout 1

Warm-up

pushup hands on swiss ball
oblique twist using cable machine

1 leg dipping lunge (lunge with back leg up on bench)
other leg

1 arm pulldown w. an oblique crunch (do it as you pull the handle down) to be done with a single handle using lat pulldown machine
other arm

floor wiper (on flat bench hold the bar like you just finished a rep of bench press and then do a leg raise--legs straight up and then down)

deadlift

kneel on swiss ball (use a wall to steady yourself) get 15 sec and if you can bring your butt off of your heals that's the harder progression

plank row (handle on the very bottom of cable machine and while holding a plank, row the handle in to the side of your body)
other hand

12 reps- 3 sets supersetting btwn exercises