Free Workout Division 1 Personal Training...Enjoy!!!!!!

Monday

2 mile run in the sand- (Everyone will be running 3 flight of stairs at the light rail 15 times)

4x50 free squats

Tuesday

jumping jacks

side kicks

Punches

high knees

All of these are one set for 50 sec. each (Do 4x50 sec.)

Wednesday

Dumbell bench press 4x15

Dumbell flies 4x15

Push up 4x15

Lunges 4x15

Jump squats 4x15

Calf raisers 4x20

Thursday

Jump rope

Dumbell front raisers 4x15

Dumbell flies 4x15

Sitting shoulder press 4x15

Back Pedal 4x10 the entire room

Upper cuts 4x50 sec.

Shuffles 4x10 the entire room

Friday

Bicycles 4x30

Crunches 4x30

Sit-ups 4x20

Knee ins 4x30

Plank side dips 4x50 sec. (Dip both ways)

Sitting planks 4x50 sec.

Front planks 4x50 sec.