September 19, 2012
Workout routines

Push It #Workout

This is one I dug up from last year.  It is a tried and true and I hope you all enjoy it!  Please leave a comment on how you did and feel after this workout.

Equipment Needed:

  • Water
  • Towel
  • Positive attitude
  • Balance ball
  • Cable machine
  • Dumbbells

First Set

Exercise

Reps

Weight
Cable machine – squats, shoulder presses 10 10
Cable machine – squat position, alternating shoulder presses 20 10
Cable machine – squats, bicep curls 10 10
Cable machine – squat position, alternating bicep curls 20 10
Push ups on balance ball 15 N/A
Knee tucks on balance ball 20 N/A
Tricep dips 15 ??

Second Set
Cable machine – squats, shoulder presses 10 10
Cable machine – squat position, alternating shoulder presses 20 10
Cable machine – squats, bicep curls 10 10
Cable machine – squat position, alternating bicep curls 20 10
Push ups on balance ball 15 N/A
Knee tucks on balance ball 20 N/A
Tricep dips 15 ??

Third Set
Sitting leg presses 12 70 lbs
Sitting leg presses – right leg 12 30 lbs
Sitting leg presses – right leg 12 30 lbs
Jump squats 20 N/A
Shoulder presses 12 ??
Shoulder presses – ½ way 12 ??

Fourth Set
Sitting leg presses 12 70 lbs
Sitting leg presses – right leg 12 30 lbs
Sitting leg presses – right leg 12 30 lbs
Jump squats 20 N/A
Shoulder presses 12 ??
Shoulder presses – ½ way 12 ??

Fifth Set
Wall sit – front raise 10 10 lbs
Wall sit 10 seconds 10 lbs
Wall sit – front raise 10 10 lbs
Wall sit 10 seconds 10 lbs

DONE IN 30 MINUTES

Disclaimer: This workout was created by a certified trainer based for 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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