11/30/16: Cardio, Legs & Core

Walk: 30 minutes (1.5 miles)

Super Sets 1-3:
Crunches (Incline): 10 reps
Crunches (Back Ext.): 15 reps w/6 pound ball

Super Sets 4-6:
Squats w/weight: 15 reps @ 70 pounds
Leg Extensions w/Band: 15 reps/leg

Plank: 60 seconds

Super Sets 7-9:
Calf Raises: 20 reps @ 70 pounds
Calf Extensions: 20 reps @ 90 pounds
Leg Press: 20 reps @ 90 pounds

Leg Lifts: 30 reps

11/29/16: Cardio & Core

3 mile walk

Push Ups: max reps (20)

Super Sets 1-3:
Crunches (Incline): 10 reps
Crunches (Back Ext): 15 reps

Plank: 40 seconds

Super Sets 4-6:
Reverse Crunches: 15 reps
1/2 Leg Lifts: 10 reps

Russian Twists: 40 reps w/6 pound ball

11/28/16: Chest, Back & Core

Hammer Swings: 30 reps/arm

Super Sets 1-3:
Push Ups: 15 reps
Row: 15 reps @ 50 pounds

Ring Pull Ups: max reps - 10

Super Set 4:
Lat Pulls: 15 reps @ 60 pounds
Dumbbell Rows: 15 reps/arm @ 15 pounds

Super Sets 5-6:
Lat Pulls: 15 reps @ 65 pounds
Dumbbell Rows: 15 reps/arm @ 15 pounds

Squats w/Arm Raises: 20 reps

Super Sets 7-9:
Chest Press: 15 reps @ 25 pounds
1/2 Chest Press: 15 reps @ 25 pounds

Plank: 60 seconds

Super Sets 10-12:
Crunches (incline): 10 reps
Crunches (Back Ext): 15 reps w/6 pound ball

Super Sets 13-15:
Dumbbell Flies: 15 reps @ 10 pounds
Dumbbell Chest Press: 15 reps @ 10 pounds

Russian Twists: 40 reps w/6 pound ball
Back Extensions: 20 reps w/25 pound weight

11/22/16: Legs & Core

Tire Steps: 40 reps/side

Super Sets 1-3:
Squat w/side kick: 15 reps/side
Leg Press: 20 reps @ 90 pounds

Lunges w/extension

Super Sets 4-6:
Crunches (Incline): 10 reps
Crunches (Back Ext): 20 reps

Steam Engines

Super Sets 7-9:
Leg Curls: 20 reps @ 40 pounds
Leg Extensions: 20 reps @ 25 pounds

Plank: 45 seconds

11/21/16: Shoulders, Arms & Core

Hammer Swings: 20 reps/arm

Push Ups: 15

Super Sets 1-3:
Dumbbell Arm Raises: 15 reps @ 5 pounds
Shoulder Press: 15 reps @ 25 pounds

Crunches (Incline): 15 reps

Super Sets 4-6
Tricep Pull Down: 15 reps @ 10 pounds
Tricep Push Down: 15 reps @ 30 pounds

Skull Crushers: 3 sets of 15 reps @ 10 pounds

Crunches (Back Ext): 20 reps
Ring Pull Ups: Max reps - 12

Super Sets 7-9:
Dumbbell Curls: 15 reps @ 10 pounds
Hammer Curls: 15 reps @ 10 pounds

Leg Lifts/Reverse Crunch: 15 reps

11/17/16: Chest, Back & Core

Hammer Swings: 20 reps/arm

Squats w/Arm Raises (5 pound dumbbells): 20 reps

Super Sets 1-3:
Chest Press: 15 reps @ 40 pounds
1/2 Chest Press: 15 reps @ 40 pounds

Plank: 45 seconds

Super Sets 4-6:
Dumbbell Flies: 15 reps @ 10 pounds
Dumbbell Chest Press: 15 reps @ 10 pounds

Super Set 7:
Crunches (Incline): 15 reps
Crunches (Back Ext): 20 reps

Super Set 8:
Crunches (Incline): 10 reps
Crunches (Back Ext): 15 reps

Super Sets 9-11:
Push Ups: 10 reps
Row: 15 reps @ 50 pounds

Ring Pull Ups: max reps - 10

Super Sets 12-14:
Lat Pull: 15 reps @ 65 pounds
Dumbbell Rows: 15 reps/side @ 15 pounds

Russian Twists: 40 reps
Back Extensions: 25 reps

11/1/6/16: Legs & Core

Tire Steps: 30 reps/side

Super Sets 1-2:
Leg Press: 25 reps @ 90 pounds
Squats w/side kick to punching bag: 15 reps/side

Lunges w/extension

Super Sets 3-4:
Crunches (Back Ext) w/4 pound ball: 20 reps
Crunches (Incline) 15 reps

Steam Engines

Super Sets 5-6:
Leg Curls: 25 reps @ 40 pounds
Leg Extension: 25 reps @ 25 pounds

Plank: 45 seconds

Super Sets 7-8:
Squats w/weight: max reps @ 70 pounds
Leg Extensions w/band: 15 reps/side

Russian Twists w/6 pound ball: 40 reps

Super Sets 9-10:
Calf Raises: 25 reps @ 70 pounds
Calf Extensions: 25 reps @ 90 pounds

Leg Lifts: 25 reps