Workout scheme
Date: 2003-04-23

Frequency: twice a week

Cardio warmup:
(10 minutes)

• Treadmill grade interval program, or
• Cross-trainer cardio program

Stretch:

• Wall lean and heel
• Kneeling front leg
• Hurdler (foot on bench, bend at hips)
• Upper chest doorway (on monkey bars)
• Shoulder (elbow push)
• Shoulder and arm bar (on monkey bars)

Strength:
(Super-set muscle groups, 15 reps x 3 sets except where specified)

• Vertical row (50 lbs)
• Chest fly (40 lbs)
• Shoulder press (2 sets, 10 lbs)
• Seated leg curl (50 lbs)
• Leg press (135 lbs)
• Triceps cable pressdown (5 lbs)
• Biceps cable curl (2 lbs)

Core:
(Stability ball: 10 reps x 2 sets)

• Leg lift
• Side bend
• Curl-up

Cardio:
(20 minutes)

• Treadmill grade interval program, or
• Cross-trainer cardio program