2/24/11 workout (biceps and legs)

Warm up:
5 min elliptical

Stretch: 5 minutes

Biceps
Dumb bells 5 lbs to 8 lbs
5 sets of 12 reps
Cables at 10 lbs to 15 lbs
3 sets of 12 reps
Assisted pull-ups: body weight – (70 lbs to 90 lbs)
3 sets of 8 reps
LEGS Circuit 1 (SETS OF 30)

Squat with stability ball using 5 lbs

Hamstring Curl with Stability Ball (lay on mat, calves on stability ball, lift butt by lifting hips toward ceiling, pull ball in with feet, push ball back out, back to starting position)

10lbs dumbbell lunges (30 each side)

Single leg bridge (lay on mat, bend right leg and lifting left leg up toward ceiling, Lift butt off floor by pushing off right foot and lifting hips toward ceiling, Return to start position and repeat on other leg)

LEGS circuit 2 (SETS OF 30, except Plies)

Pilates inner and outer leg lifts on mat (30 each)
Outer Thigh Lift with Stability Ball (get on knees, lean on stability ball with elbow, extend the leg away from ball, lift that leg toward ceiling)
Draw inner thigh circles OR find a bar and do inner thigh lifts
2 Plies (Stand with your feet slightly wider than shoulder-width apart and your toes pointing out. Bring arms out straight in front of you and lower into a squat. Come back up and repeat. 40 seconds. Last 20 seconds pulse at bottom of squat)
Break: 5 minute leg stretches
Run: 6.2 for .5 mile
Walk: treadmill at 3 for .25 mile