Week 10, Workout 3

****your choice****

Write it down before you go so you stick with it!!!!
The workout must include cardio (20 min on the rowing machine, split up or intertwined in the workout)

Week 10, Workout 2

Warm-up

overhead cable ext in lunge position (use rope)
1 arm db curl kneeling on swiss ball (use other hand against wall to steady yourself)
other side
stairs 1 flight down and up once
1arm db press w. 1 foot on blue side of bosu
other side
tricep dip
2 flights of stairs
crunch on ball w. 1 knee tuck (normal crunch but crunch a knee in as well and switch legs every other rep--see how that feels)
db curl step-up
side lateral
3 flights stairs

10 reps each (excluding stairs)
circuit style 2 sets

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