Week 17: Day 1

strength training:

• lower body + abs/back (@ 7:15am)
• jump rope = 15 minutes; 5 sets of 3 min jumping + 1 min rest between
• squats on bosu ball (platform side up) = 2 sets x 15 reps x 30lbs (one dumbell)
• meet in the middles on dynadisc = 2 sets x 30 reps
• supermans = 2 sets x 12 reps x 5 sec holds
• one leg squats = 2 sets x 15 reps x 40lbs (two 20lb dumbells)
• side bends = 2 sets x 15 reps x 20lbs (one dumbell)
• twisted obliques on dynadisc = 2 sets x 20 reps
• wall sits = 2 sets x 1 min hold
• hack squats (weight machine) = 2 sets x 15 reps x 200lbs
• hip aDductions (weight machine) = 2 sets x 15 reps x 180lbs
• hip aBductions (weight machine) = 2 sets x 15 reps x 180lbs
• calf extensions (weight machine) = 2 sets x 15 reps x 140lbs
• back extensions (weight machine) = 2 sets x 15 reps x 100lbs
• prone leg curls (weight machine) = 2 sets x 12 reps x 55lbs
• leg (w/2 legs) presses (weight machine) = 1 set x 15 reps x 340lbs
• leg (w/1 leg) presses (weight machine) = 1 set x 15 reps x 190lbs
• leg raises = 2 sets x 20 reps
• leg (w/2 legs) extensions (weight machine) = 1 set x 15 reps x 70lbs
• leg (w/1 leg) extensions (weight machine) = 1 set x 15 reps x 35lbs

cardio:

• karate = 2 hours
• first (beginners) class = 7pm to 8pm
• second (intermediate) class = 8pm to 9pm