April 13, 2009

Workout with personal trainer

25 minutes cardio on stationary bike or elliptical
5 minutes warmup
every 2 minutes move up 1-2 levels
at top do 2 hits of 30 seconds each with 30 seconds rest in between
go down every 2 minutes to a lower level
5 minutes cooldown

Seated row ; 85 lbs 12 reps/2 sets
Pull-down ; 85 lbs. 12 reps/2 sets
Ball squats; 12 reps / 2 sets ; 2nd set with 2 lb hand weights

With ball:
Lie down on ball
Chest flies with 7 lbs hand weights ; 12 reps/1 set
Chest 90 degree arm angle, touch weights over chest ; with 7 lbs hand weights ; 12 reps/1 set
Sit on ball
90 degree arm angle, reach over head ; 7 lbs hand weights ; 12 reps/2 sets
Feet on ball
Lift up butt from floor ; hold ball steady with heels ; 12 reps /2 sets