Week 3, Workout 3

Warm-up: 5 min walk to treadmill at 3.6 mph
Cardio: 10 min at 6.7 mph

Barbell curl (with small campered bar)
V-bar pushdown
Hammer curl
Ropde pushdown
Shoulder shurgs (20's)
Calf raises (no weight)
Plank
Side Plank
Side Plank (other side)

2 min Tabata (20 sec - 10 sec rest, 20 sec -10 sec rest, 20 sec -10 sec reat, 30 sec - done)

Cool down, stretch

Week 3, Workout 2

Warm-up: 10 min elliptical level 8

Push jerk (use 10 lb dumpbells)
KB swing
Burpees
Deadlift (olympic bar - no weight/little weight)
Calf raise
250 m row

5 rounds, 12 reps each, 5 sec rest between exercises

Cool-down, stretch

Week 3, Workout 1

Warm-up: 10 min bike

50 Jump Jacks
40 Air Squats
30 Sit-ups
20 Girl Push-ups
10 Lunges (each leg)

4 rounds no rest

cool-down, stretch