Strength: 4x12 of each exercise plus a warm up set at a lighter weight. Remember that you need to have a weight that is heavy enough to challenge you by reps 10-12. 1 min rest between sets.
Lateral lunge with Shoulder Press
Step ups onto bench
Cardio: 10 x 15 sec sprints with 30 secs walking between sprints
“You may encounter many defeats, but you must not be defeated. In fact, it may be necessary to encounter the defeats, so you can know who you are, what you can rise from, how you can still come out of it.”
Please do the following workout 3 x through. Use enough weight so that you are challenged by the last few reps. If you are a beginner, don't worry about using weight, go ahead and do everything with your own body weight and modified if neccessary.
6 overhead lunges per leg (arms overhead holding the weights)
12 Kettle bell swings
10 pushups W/ count of 6 on the way down, then up quick
30 second Russian Twist
15 squat jumps
half mile Power walk
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