If you are in the Salisbury area or know someone that is. I am running a personal training special that will be customized to meet your goals. You will be your body fat taken in the begging, midway and at the end so we can track your results.
Lately I have been slacking on my fitness and career goals. After today I will no longer make any excuses for not being able to workout or do stuff for my career.
Scale does not matter
Warm-Up
Controlled 4×200 meters focus on form
Full Speed
2×350 meter @ 45-50 with 3 minutes rest
3×200 meters @ 24- 30 with 200 minutes rest.
Tomorrow I am going to run a 5k under 24 minutes
Hang clean to press to squat 3×8 10 burpees between sets
DB lunges 2×12
Incline bench 2×8
Rear delt fly 2×10
StandindLeg curls 2×12
Leg extension 2×12
100 front squats to press @95
100 abs
Clean to Press 3×8
Military 3×12
Incline Press 3×8
Straight Arm Pull Down 3×12
Spilt Lunge 3×15
Front Squat to Press 2×15
Squat to Row 2×15
50 to 100 Burpees
300 abdominals
Bench Press 3×8
DB Arnold Press 3×12
Lat Pulldown 3×8
Bent Over Rows 3×12
Tricep Pulldown 3×15
3 Way Bicep Curl 3×15
Push Ups 4×25
Wide Grip Pull Ups 4×10
200 Cross Jabs
200 Abdominal
Leg press 3×5
Front Step Ups 2×12
Leg Extensions 3×10
Hamstring Curls 3×10
Standing Calf Raise 3×8
Back Extension 3×12
Abdominal 200 of your choice .
Squats= 45 seconds on / 15 seconds off x6
Lunges= 40 seconds on / 20 seconds off x6
Calf Raises= 30 seconds on / 30 seconds off x6
1 minute rest
Knee to elbows cross over = 40 seconds on / 20 seconds off x6
Get up= 30 seconds on / 30 seconds off x6
Leg Raises= 30 seconds on / 30 seconds off x6
Supermans= 30 seconds on / 30 seconds off x6
Heel Touch 40 seconds on / 20 seconds off x6
Frog Jump Squats= 30 seconds on / 30 seconds off x6
1 minute
100 jumping Jacks
J. Smith 