weights

Sample Workout

A nice workout for a non-boxing day; fits pretty closely into a lunch hour (but you’ll have to book through it):

Elliptical: 15 minutes, half at/near max heart rate (180)
Bicep curlbar: 45 lbs, 3 sets of 10 reps
Deltoid flys: 7.5 lb dumbells, 3 sets of 12 reps
Barbell shoulder pull-ups: 35 lbs, 3 sets of 10 reps
Skull crushers (overhead triceps with barbell): 35 lbs, 3 sets of 12 reps
Forearm curls: 35 lbs, 3 sets of 12 reps
Bosu ball ab crunches: 100 to front with 5 lb dumbells each hand (punch each crunch), 50 to each side
Machine ab crunches: 65 lbs, 2 sets of 25 reps
20 minutes of jump rope, no rests, periodic sprints
Treadmill intervals (start with heart rate high from jump rope):
3 minutes at 6.5 mph, 1 minute recovery at 4 mph
3 minutes at 7 mph, 1 minute recovery at 4 mph
3 minutes at 7 mph, 1 minute recovery at 4 mph

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One Response to Sample Workout

  1. Renee May 20, 2009 at 4:01 pm #

    Lisa,
    Wow, wish I could pull of a workout like this! 🙂

    I would be VERY happy to make you a bird! I make these from a pattern, so I could make you a bird with this shape but with different colors.
    If Sparrows are your favorite I can totally pull that off. I just looked up pictures of sparrows, so it looks like all I would have to do it elongate the tail a bit and change the colors.
    Without a frame I would charge about 12$ if that’s cool with you.
    Just let me know for sure if you want one and I will get started.
    Thanks! 🙂

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