Week 2, Workout 3

Warm-up: 5km bike---try to do it under 15 min

25 air squats
20 ball crunches
15 pushups (as many guy ones as you can and then switch to girl pushups)
10 pullups (close grip)
5 d.b. stiff leg deadlift (http://www.youtube.com/watch?v=gtevN0SWp-o&NR=1)
jog 2min at 6.0 mph

3 rounds

Week 2, Workout 2

Warm up: 10 min cardio (your choice(

Alternate db press on ball (while laying on ball both arms extended up-1 at a time you bring the db down and then chest press it up)
1 arm db row, on 1 leg (lift the other leg up as if you were a figure skater doing a spiral)
1 arm snatch (http://www.youtube.com/watch?v=RmDhQT48bPI)
bench tricep dip
db hammer curl (palms face in as you curl the db up)
side plank

3 rounds F.G.B. Style

Note: F.G.B. is Fight Gone Bad Style-----as many reps in 1 minute without stopping. Once you've gone through the entire circuit take 1 min rest (this is 1 round) Do 30 sec. per arm/side where applicable.

Week 2, Workout 1

Warm up: elliptical 10 min lvl 9

db squat on bosu
flat db press
bench step up-shoulder press
db skull crusher on ball
rope cable curl standing on bosu
walking lunge with an oblique twist (hold a medicine ball and with each step rotate your torso to hit your obliques)

15 reps, 4 rounds