weight workout 2: General weight workout

warm up:
10 minutes of cardio (your choice)

Weights:
start legs: Squats; use light weight and do 10 regular squats and then 10 bottom half squats. Do 3 sets
-3 sets of 20 squats; medium weight, lower slow and push up fast
-2 sets of 20 step raises (10 each leg)
-2 sets of 20 walking lunges
-2 sets of 15 walking lunges + 10 squats (immediately after the lunges with same weight)
-Leg Press
-Kettle bell or free weight squats
-Jump rope (if available)

Arms:
- 15 bicep curls (low weight) + 10 bicep curls (medium weight) + 5 bicep curls (heavy weight) transition as fast as possible
-Shoulder press; 3 sets of 10
-overhead press with free weight (2 sets of 15)
-upright rows 2 sets of 10
-Dips 3 x 40
-push ups
-pull ups or hangs

Finish with 5-10 minutes of abs

Cool Down/light stretch