MONDAY

“One Straight Line”

Warm-up

• 100 Calories on Eliptical

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Workout

Rep Scheme: 50-30-10​

• Machine Leg Extentions

• Machine Leg Curls

• Machine Leg Press

• Machine Chest Press

• Jumping Jacks

 

Finisher 

10:00 Treadmil Incline Walk (Up 1 Degree Every 1:00)

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WEDNESDAY

“Machine War”

Warm-up

• 100 Elliptical Calories

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Strength 

8 Rounds​

• Bicep Curls

• Tricep Dips

• Overhead Press

• Side/Front Raise

• Bent Over Row

• Pull-Downs

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Finisher

• 4:00 Stairmaster Level 4

 

FRIDAY

“Fight Night'ish”

Warm-up

• 100 Calories on Elliptical

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Strength

​3 Rounds

• 10 Cable Rows

• 10 Cable Chest Fly

• 10 Cable Face-Pulls

• 10 Cable Straight-Arm Pull-Downs

• 10 Standing Crunches

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Workout

10 x 1:30 Rounds​

• BOXING​ DRILLS

  • 10 Machine Pull-downs​​​

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Finisher

• 100 Calories on Ellptical