May 5, 2010

Dynamic warm-up
-lunge, lateral lunge, high knee, heel butt, high kick

4X
SB squat 30 sec
SB iso squat 30 sec

4X
Split squat 30 sec
Iso split squat 30 sec

4X
Bicycle crunch 30 sec
Plank 30 sec

4X
Chest press 30 sec
Iso chest press 30 sec

4X
Bentover row 30 sec
Iso row 30 sec

4X
Toe touch 30 sec
Iso leg lift 30 sec

3X
Biceps curl 30 sec
Iso curl 30 sec

3X
Triceps extension 30 sec
Iso extension 30 sec

4X
Jump rope 30 sec
Calf raise 30 sec

--STRETCH--