Todays workout.

Cardio

Exercise bike – 3 miles – 12.06 minutes – Res. 8

Treadmill cross country -0.66 miles – 10 minutes – 4mph

AMT – 0.9 miles -10 minutes – Res. 8

Resistance/Strength

Hamstring curl on exercise ball – 20 reps x 2

Sit ups on exercise ball – 20 reps x 2

Hip roll with exercise ball – 20 reps x 2

Russian twist with medicine ball – 20 reps x 2

Squats with 12.5 kg bar – 15 reps x 3

Lunges with 8 kg weight – 15 reps x 3

Standing tricep extensions – 15 reps x 3

Bicep curls on cable – 40lb – 16 reps x 2

Tricep push down – 60lbs – 16 reps x 2

Lat pull down – 60lb – 15 reps x 2

Assisted pull ups – 60 kg – 10 reps x 2

Power plate squats – 30 sec moving 30 sec continual hold

Power plate lunges – 30 sec each leg.