10 minute warm-up on cardio equipment (we use the Concept2 rower)
Exercises are performed in circuits with a 2 minute break in between circuits.
Perform 18-20 repetitions in 45 seconds. If you can do more than 20 reps, increase the weight.
Movements should be fast and explosive but under CONTROL

----> 3 minutes on Rowing Machine at 90% maximum effort
Lunge/press
Bent over rows with dumbbells
Push-ups
(This would be 1 circuit. Once you complete your push-ups, return to the rower for 3 minutes and repeat for 3 circuits)

----> 3 minutes on Rowing Machine at 90% maximum effort
Step-up Knee lifts
Standing Power Cleans
Pull-ups
(This would be 1 circuit. Once you complete your Hamstring Curls, return to the rower for 3 minutes and repeat for 3 circuits)

----> 3 minutes on Rowing Machine at 90% maximum effort
Hanging Leg Lifts
Stability Ball Jackknife
Back Extensions
(This would be 1 circuit. Once you complete your Back Extensions, return to the rower for 3 minutes and repeat for 3 circuits)

Cool down and Stretch for 15 minutes

PLEASE EMAIL ME IF YOU DO NOT UNDERSTAND AN EXERCISE!!!

PLEASE NOTE: This is only a guide.  A good program will address your SPECIFIC needs!