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)

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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