Cardio and Strength

Posted by amybauknecht
Friday, June 24, 2011 at 1:12pm filed under Cardio - Other/Miscellaneous

Calories Burned:  555 calories per hour   (based on a body weight of 150 lbs.)

5 minutes Level 3
2 minutes Level 7
1 minute Level 8
1 minute Level 9
1 minute Level 10


Standing Dumbell Curls ( Up to ears twist outward) 16 Reps
Suicide Curls (Backwards) 16 Reps


Dumbell Floor Press (laying back on floor press up) 16 Reps


1 minute Level 4
2 minutes Level 9
2  minutes Level 12
3 minutes Level 12+
2 minutes Level 9-12


Hindu Pushup (Dbl dog down to butt up) 15 Reps
Pushup and Hold 20 Reps
Pushups 20 Reps
Pushups: Feet on Swiss Ball 20 Reps
Spiderman Pushup (leg out to side, then push up) 20 Reps??


4 minutes Level 3.5-4.2
1 minute Level 6.5
2 minutes Level 3.5-4.2
1 minute Level 5.5-7.0


Knee Tucks (Balance and slow movement) 30 Reps
Crunches 30 Reps
Plank 60 Reps (1 minute)
Russian Twist w/weight 30 Reps
Bicycle Crunches slow movembents 30 Reps
Weighted Crunch 20 Reps


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