Quick Friday Post

Two workouts to record:

Tuesday: Lower body 

5 minute warm-up

Lunges

Elbow to knee

Calf squats

Power knee

Step back lunges

Side kicks

Tip toe lunges

Side lunges

Calf raises (40lb)

Front kicks

Body squats

Back kicks

Plank

Finish with 1 round shadow boxing, 1 round heavy bag, 1 minute run in place.

Stretch.

Reps: 8, 10 Plank: 30 secs, 20.

Playlist: Ceremony

Thursday: Full body gym day

1/4 mile warm-up jog

Seated lat pull-down (50,50)

Seated row (50,50)

REPEAT

Leg extension (80,90)

Seated chest press (40,40)

Seated incline press (40,40)

REPEAT

Calf raise (140,160)

Standing tricep pull-down (30,30)

Knees push-ups

REPEAT

Body squats

Lunges

REPEAT

Finish with 10 minutes on the elliptical.

Reps: 10, 8