Thursday October, 15th

Warm -up:
Run/walk 1/2 mile

Workout:
Cardio/strength circuit #1 (using 8-12 pound weights)
1 Minute squats
1 Minute bent over rows
1 Minute speed skater cardio drill last 15 second increase intensity
x 2 sets

Cardio/strength circuit #2 (using 8-12 pound weights)
2 Minutes walking lunges around room
1 Minute shoulder press
1 Minute side to side squat cardio drill. last 15 second increase intensity
x 2 sets

Cardio/strength circuit #3 (using 8-12 pound weights)
1 Minute stiff legged deadlifts
1 Minute pushups
1 Minute cross country skiing cardio drill. increase intensity last 15 second
x 2 sets

Cardio/strength circuit #4 (using 8-12 pound weights)
1 Minute Bicep Curls
1 Minute Tricep Dips
1 Minute Mountain climbers last 15 second increase intensity
x 2 sets

Cardio/strength circuit #5 (using 8-12 pound weights)
30 Sec Frontal Raise
30 Sec Lateral Raise
1 Minute Jumping Jacks, increase intensity last 15 sec.
x 2 sets

Abs:
50 Sit-ups
50 Crunches
50 Side crunches (both sides)
30 sec. Font Plank
30 sec. Side Plank (both sides)

Cool Down:
5 min walk/jog