Week 1, Workout 3

Warm up: 10 min light jog

D.B. curl for 20 sec.- rest 10 sec.
tricep pushdown for 20 sec.-rest 10 sec.
standing shoulder press 20 -10
abdominal crunch 20 sec. rest 10
plank 20 sec. rest 10

Do each exercise 4 times before going to the next exercise!

Zero rest except for the 10 sec!!!!!!!!!

Cool down/stretch

Week 1, Workout 2

Warm up: 10 min elliptical lvl 3

Row 250m as fast as you can
3 cleans (http://www.youtube.com/watch?v=jpXqVba1mFo)
6 chinups - use a narrow grip ( put about 85% of your body weight and use the weight assisted chinup. If not then do lat pulldown0
9 jump squats

Do as many rounds in 20 minutes without stopping!!!!!

Cool down/stretch

Week 1, Workout 1

Warm-up: 10min bike

20 girl pushups on bosu
20 ball crunches
20 air squats
Run for 2 min (keep the treadmill going at 6.0 mph the whole time)
Rest for 1 min

Repeat 5 times

Cool down and stretch