9/17/12 Legs/Cardio

Morning Workout:

Legs:


1 Scoop Juggernaut HP


Glute Raise

Set 1: 25 Reps w/ legs elevated

Set 2: 25 Reps w/ legs elevated

Set 3: 25 Reps w/ legs elevated

Set 4: 25 Reps w/ legs elevated

Split Squat

Set 1: 30lbs - 20 reps each leg

Set 2: 40lbs - 20 reps each leg

Set 3: 50lbs - 20 reps each leg

Set 4: 70lbs - 20 reps each leg

Lunge

Set 1: 25lbs - 20 reps each leg

Set 2: 40lbs - 20 reps each leg

Set 3: 50lbs - 22 reps each leg

Set 4: 70lbs - 22 reps each leg

Standing Calf Raise

Set 1: 40lbs - 30 reps

Set 2: 60lbs - 30 reps

Set 3: 70lbs - 30 reps

Set 4: 100lbs - 30 reps

5 Minutes:
Burpees w/ Jump forward - 82 total

20 Minutes HIIT




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Evening Workout:

Kettlebell: 22.5lbs

12 One-Arm Swings (alternate arms)
One minute of jumping rope
12 One-Arm Snatches (alternate arms)
One minute of box jumps
12 Two-Arm Swings
One minute of jumping jacks
12 One-Arm Clean and Jerk
One minute of jogging
12 One-Arm Swings (alternate arms)



2nd Set

27.5lbs

3rd Set
32.5lb Weight


5 Minutes of Bear Crawls