Monday Sessions ...

Basic Blast:
Pull-ups(downs)/db curls/leg press(squats)-
AllX15reps/5- 4sets.
Floor crunchesX150. BikeX40min-1min seated, 30 seconds standing!


Blow those cobwebs or hangovers from the weekend with this routine

60 Min ABS cardio session

STAGE ONE...BIKE SPRINTS
Warm up for 3 minutes, easy pace
sprint for 90secs
followed by 30 secs cool down

STAGE TWO...BARBELL FRONT SQUATS
do 10-15reps with 30 secs rest

STAGE THREE...BIKE SPRINT
30 secs at steady pace
90 secs sprint
30 secs steady

STAGE FOUR...TREADMILL INTERVAL SPRINTS
5 min steady pace
10secs sprint pace...30secs recovery pace
repeat this pattern for 15min

STAGE FIVE...BARBELL FRONT SQUATS
do 10-15reps for 2 sets with 30 secs rest inbetween

STAGE SIX... BALL PLANKS
5 sets of 30 secs with 30 seconds rest inbetween sets

STAGE SEVEN...BIKE SPRINT
30 secs steady pace
90 secs sprint
30 secs steady
30 secs rest

STAGE EIGHT...CABLE CHOPS
2 sets 15 reps each side with 30 secs rest inbetween

STAGE 9...BIKE SPRINT
30 secs steady
90 secs sprint
30 secs steady
30 secs rest

STAGE TEN... BALL PLANKS
5 sets of 30 seconds .. with 30 secs inbetween


Thats it...this will hurt i can promise you on that : )

Lack of time 5 min workout session that does the business

1. Clean and Press

Targets shoulders, back, butt, legs

Stand with feet shoulder-width apart and place a 5-pound dumbbell on the floor near each foot. Squat, bringing the dumbbells to the outside of your knees, palms down.

Stand, bringing the dumbbells to your hips, then raise the weights through your shoulders and overhead. Lower and repeat for 60 seconds


2. Side Lunge and Row

Targets back, butt, legs

Stand with feet shoulder-width apart, holding a pair of 5-pound dumbbells at your sides. Take a big step out to the right with your right foot, bending right knee 90 degrees while keeping left leg straight. Draw your left elbow straight up, keeping arm close to side and butt tight. Return to start and repeat for 30 seconds; switch sides.


3. Plié Squat and Biceps Curl

Targets biceps, butt, inner thighs

Stand with feet shoulder-width apart and toes pointed out, holding a 5-pound dumbbell in each hand with arms extended, palms up. Bend knees 90 degrees, squatting as you curl weights toward your shoulders. Return to start and repeat for 60 seconds.


4. Push-Up Plus

Targets shoulders, chest, triceps, abs, back

Begin in full push-up position, palms on floor under shoulders and legs extended. Do one push-up, then carefully lift your left hand off the floor, extending your arm out to side. Holding here, lift your right foot off the floor. Lower hand and foot to floor. Do another push-up and repeat with opposite hand and foot. Continue, alternating sides.


5. Single-Leg Deadlift with Kick-Back

Targets triceps, back, legs

Stand with feet hip-width apart, holding 5-pound dumbbells with elbows bent 90 degrees, hands close to your rib cage. Lift your left foot behind you and bend forward slowly from the hips as you straighten your arms, bringing them next to your hips. Return to starting position. Repeat for 30 seconds; switch sides and repeat.



And that it peeps 5 min workout quick and effective and does indeed make an impact on your training..and keeps things fresh as well

Whole Body Workout idea TWISTING LUNGE

Twisting lunge

A. Stand with feet parallel, arms at sides. Take a large step backward with left foot.

B. Turn so your upper body faces all the way to the left, and pivot both feet so your left foot faces forward and your right foot faces out (heel of left foot is perpendicular to right). Lower hands toward floor over left leg, being careful to keep left knee in line with left ankle. Pivot back to center and repeat on opposite leg. Do 12 to 15 reps; switch sides.


This one move works your arms, core, legs, and bottom.

Stand with feet shoulder-width apart,
holding a 5- to 10-pound dumbbell in each hand,
elbows bent 90 degrees, with palms facing forward.
Keeping chest up, squat down.
As you lift back up through glutes, twist body to the left, allowing feet to pivot so that right heel lifts off the floor. At the same time, press dumbbells overhead. Return to start. Switch sides and repeat. Do 16 reps, alternating sides. Do 3 sets.

The Special One....

This workout...taxes your cardiovascular system while at the same time building up your strength and muscle endurance...the only equipment needed for this is a DICE and more important GUTS to get it done..

Stage 1.... Roll the dice to get your excerice..follow this guide 6 numbers 6 excercises

1.. Push ups

2.. Squat " body weighted "

3.. Moutain climber

4.. sit up / crunches

5.. Jumping Jacks

6.. Lunge ( alternating leg to leg )



Stage 2.

Roll the dice again to get the number of sets..what happens if you roll the same number on the second roll that u did on the first..it could get interesting.

each routine should be done to 20 reps if possible, well thats if you can make it through the challange that is.


Have Fun peeps

Treadmill workout...september 1st...new month/new challange

Set treadmill incline at 1.0% and warm up for 5 min at 60% of maximum heart rate

Raise incline to 2.0% and run 1 minute at 80-85% of maximum heart rate

Run 1 minute at 55-60% of maximum heart rate

Continue alternating these two intervals for 20minutes at the very least....



again have fun and once again it will make a difference thats a promise

New September Cardio Workout

Jump Rope 1 Min without resting,

Do 30 push ups for 30 secondswithout resting

Jump rope for 30 secondswithout resting

Do push ups for 30 seconds rest 1 minute and repeat.

Continue in this fashion for 20 minutes of total work....

Enjoy..it does make a difference i can assure you of that