For Monday, 2nd February 2015
1/4 mile run
1/2 mile elliptical
1 mile bike
1 Round each exercise, 28 reps. If you have trouble, do 4 sets of 7. Weight range should be 8-20#s. Push yourself, arms should be sore at the end.
28 dumbbell curls
28 dumbbell bench press
28 triceps curl
28 second calisthenic push-up
Hold the push-up in the lowest position you can maintain for a count of 28.
28 braced squats
28 trap side raise
28 military press
28 second calisthenic push-up
There is no specific order, you are doing each exercise for one round of 28 reps. Less than 30 mins.
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