Weight workout 3: functional training

Warm-up:

Try this....

Do 10 minute of easy cardio (your choice) or...

Do 5 min. easy cardio with 5 min. of jump rope (if available)

Main Set:

Legs;

Progressive step-ups: hold light weight and step up on a box/incline driving each leg. do 3 sets of 20. After each set inc. the height of the box/incline.

Squats: Using light to medium weight, complete 2 sets of 15.

After squats immediately hold wall squat for 2 minutes

             Using same weight complete 2 sets of bottom half way squats

Wall squat 2 min. 

Use heavy weight and do 4 sets of 20 walking lunges

jump rope or do mountain climbers right after 2 min.

Arms:

2 sets of 10 Tricep extensions

3 x 20 dips

4 x 10 single arm bicep curls (inc. weight after each set)

Bench press- warm up but try to max out (however long that takes)

Shoulder press- 3 sets of 10 intervals (medium weight)

Shoulder press on incline- 3 sets of 10 intervals (heavy weight)

Tricep extensions again- 2 sets of 10 (heavy weight)

push-ups

pull-ups

Abs:

Do an ab exercise of your choice then do bicycle for 1 min.

Cool Down/Stretch