Monday 12/14

Legs:
1)Crossover Step ups...(bodyweight only)...3 sets of 12 (ea side/leg)....rest 45 sec. between legs
(BRUTAL EXERCISE!!!)
***How to do crossover step ups:
http://www.youtube.com/watch?v=2Hpz5AtRI_s&feature=related

2)Static Lunges ....(30 lb. dumbells)....2 sets of 15 ea. leg
***How to do static lunges:
http://www.youtube.com/watch?v=4jeAL6zfYiY&feature=related

3) Standing Calf Raises (holding dumbells)...(30 lb DB's)....3 sets of 25...followed immediately with weightless calf raises (I perform 25 reps holding the dumbells, then immediately set the dumbells down and perform additional 20 reps with bodyweight only.)

4) 15 min. Ellipitical workout (same type of workout as yesterday's treadmill workout...5 min. climb UP, 5 min steady and level-10 resistance, then descend for 5 min.)

*ENTIRE WORKOUT LASTED ONLY 35 MINUTES....INTENSITY IS KEY, NOT DURATION!