Posted by: kurunner | November 23, 2009

Workout – 11.23

Cardio

Elliptical Trainer – 5 min warm-up, 30 mins, Variety – Cross Country, 5 min cool-down

Strength Training

Plank – 15 sec, 20 sec x 2

Back Extension – 110 lbs x 10, 130 lbs x 10 x 2

Donkey Kick – 8 x 2, 10

Hamstring Bridge – 6 x 2, 8

Sidestep – Red x 12 x 3

Deadlift with dumbbells – 20 lbs x 8 x 2, 20 lbs x 10

Side Squat – 8 x 2, 10

Leg Press – 130 lbs x 15, 150 lbs x 10, 150 lbs x 12

Calf Raise – 130 lbs x 15, 150 lbs x 12, 150 lbs x 15

Ball Squat – 30 sec x 3

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