Are We Done Yet Workout

So today we hit the Smith Machine pretty hard.  I was a bit winded due to the extended weekend of lazying around and hanging out at the amusement park but I got up early and pushed on.  Didn’t help that I only got about 5.5 hours of sleep last night.  I know I know I must do better but was watching the movie “Contraband” and just had to see what happened at the end.  Anywho – hope you all enjoy this workout as much as I did once it was over.  LOL!

Equipment needed:

  • Smith machine
  • Bench
  • Barbells (2 sets different weights)

Are We Done Yet Workout

Exercise

Reps

Weight in   Pounds

Smith machine – squats

10

80

Smith machine – left lunge knee up

12

80

Smith machine – right lunge knee up

12

80

Smith machine – wide squats

20

80

Smith machine – calf raises

40

80

Decline push ups – feet on bench

20

NA

Captain chair – front leg raises

20

NA

Smith machine – squats

15

80

Smith machine – left lunge knee up

12

80

Smith machine – right lunge knee up

12

80

Smith machine – wide squats

20

80

Smith machine – calf raises

40

80

Decline push ups – feet on bench (right leg up)

10

NA

Decline push ups – feet on bench (left leg up)

10

NA

Captain chair – front leg raises

20

NA

Smith machine – bar in front squats

15

NA

Clean sweeps

10

20

Clean sweeps

10

30

Bicep curls

15

30

V-ups on bench

20

NA

V-ups on bench – not holding on

15

NA

Clean sweeps

10

20

Clean sweeps

10

30

Bicep curls

15

30

V-ups on bench

20

NA

V-ups on bench – not holding on

15

NA

DONE in 30   minutes

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Disclaimer: This workout was created by a certified trainer based on my current fitness level. Please adjust weight or motion based upon your fitness level. Always consult a physician before starting any new training program

So let’s GO! Please leave a comment if you decide to perform this workout and please rate this workout. My trainer wants to know. 🙂

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