Friday's Trainer's Choice PACK Workout w/ Claire - 1/20/2012

Warm Up - Jumping Jacks - 30 Reps, Knees to Chest, Butt Kicks




Circuit 1 - 1 Rotation of :45 and 1 Rotation of 1:00 for as many Repetitions as Possible




Push Up w/ Knee Tuck- 16 Reps for Round 1, 20 Reps for Round 2
Functional Rows - 12 Reps w/ 25lb DB for Round 1, 118 Reps w/ 25lb DB for Round 2
Back Extension - 22 Reps for Round 1, 30 Reps for Round 2




Circuit 2 - 1 Rotation of :45 and 1 Rotation of 1:15 for as many Repetitions as Possible

Step Up and Curl - 7 Reps Each Leg w/ 30lb DB for Round 1, 9 Reps Each Leg w/ 30lb DB for Round 2
Chest Press w/ Leg Lift - 13 Reps w/ 50lb DB for Round 1, 17 Reps w/ 50lb DB for Round 2
Squat and OverHead Press - 12 Reps w/ 25lb w/ Bad Form for Round 1, 13 Reps w/ 12lb DB w/ Great Form for Round 2




Circuit 3 - 1 Rotation of :45 and 1 Rotation of 1:00 for as many Repetitions as Possible


Jumping Jacks w/ Medicine Ball Press - 45 Reps w/ 10lb MB for Round 1, 67 Reps w/ 10lb MB for Round 2
BB Drill - 45 Seconds for Round 1, 1 Minute for Round 2




Core - 1 Round of 1 Minute for as many Repetitions as Possible


Medicine Ball Twist and Pass - 9 Reps Each Side w/ 10lb MB(30 Sec each direction)
Medicine Ball Sit Up and Toss - 26 Reps w/ 10lb MB