Workout of the Day

Warm-Up

‣ 15 min on the cross ramp trainer (10 incline, 5 resistance)

‣ stretch arms

Strength training

‣ Upright "T" rows 3 x 15 (10lbs)

‣ Bent over row 3 x 12 each side (12lbs)

‣ Bent over tricep extension 3 x 12 each side (10lbs)

‣ Lat pull down 3 x 12 (50lbs)

‣ Lunges on smith machine 3 x 8 each side (weight of bar + 10lbs)

‣ Ab knee ups 3 x 8

‣ Weighted oblique extension 3 x 10 each side (10lbs)

‣ Tricep push downs 3 x 12 (30lbs)

‣ Tricep dips 3 x 12

‣ Mountain climbers 3 x 25

Cool Down

‣ Stretch arms

‣ Sauna 20 mins