Work Out Log
Week 1
04-11-11
Warm up:
Jump rope (4 minutes)
Exercises:
Push-up 3 sets/ 15 reps
Sit-up 2 sets/ 10 reps
Dumbells 2 sets 20/8
Cool down:
Kun-Fu Stretch 30 sec
04-12-11
Warm up:
Jump rope (4 minutes)
Exercises:
Push-ups 3 sets/ 17 reps
Sit-ups 2 sets/ 12 reps
Dumbells 2 stes 20/10
Cool down:
Kun-Fu Stretch 30 sec
Jump rope (4 minutes)
Exercises:
Push-ups 3 sets/ 17 reps
Sit-ups 2 sets/ 12 reps
Dumbells 2 stes 20/10
Cool down:
Kun-Fu Stretch 30 sec
04-13-11
Warm up:
Jump rope (4 minutes)
Exercises:
Push-ups 3 sets/ 17 reps
Sit-ups 2 sets/ 12 reps
Dumbells 2 stes 20/10
Cool down:
Kun-Fu Stretch 30 sec
Jump rope (4 minutes)
Exercises:
Push-ups 3 sets/ 17 reps
Sit-ups 2 sets/ 12 reps
Dumbells 2 stes 20/10
Cool down:
Kun-Fu Stretch 30 sec
Week 2
04-14-11
Warm up:
Jump rope (5 minutes)
Exercises:
Push-ups 3 sets/ 20 reps
Sit-ups 2 sets/ 15 reps
Dumbells 2 stes 25/10
Cool down:
Kun-Fu Stretch 30 sec
Jump rope (5 minutes)
Exercises:
Push-ups 3 sets/ 20 reps
Sit-ups 2 sets/ 15 reps
Dumbells 2 stes 25/10
Cool down:
Kun-Fu Stretch 30 sec
04-15-11
Warm up:
Jump rope (6 minutes)
Exercises:
Push-ups 3 sets/ 20 reps
Sit-ups 2 sets/ 17 reps
Dumbells 2 stes 25/15
Cool down:
Kun-Fu Stretch 30 sec
Jump rope (6 minutes)
Exercises:
Push-ups 3 sets/ 20 reps
Sit-ups 2 sets/ 17 reps
Dumbells 2 stes 25/15
Cool down:
Kun-Fu Stretch 30 sec
Week 3
04-18-11
Warm up:
Jump rope (6 minutes)
Exercises:
Push-ups 3 sets/ 23 reps
Sit-ups 3 sets/ 8 reps
Dumbells 2 stes 25/10
Bench-Press 3 sets 50/8
Cool down:
Kun-Fu Stretch 30 sec
Jump rope (6 minutes)
Exercises:
Push-ups 3 sets/ 23 reps
Sit-ups 3 sets/ 8 reps
Dumbells 2 stes 25/10
Bench-Press 3 sets 50/8
Cool down:
Kun-Fu Stretch 30 sec
04-19-11
Warm up:
Jump rope (6 minutes)
Exercises:
Push-ups 3 sets/ 23 reps
Sit-ups 3 sets/ 8 reps
Dumbells 3 stes 50/8
Cool down:
Kun-Fu Stretch 30 sec
Jump rope (6 minutes)
Exercises:
Push-ups 3 sets/ 23 reps
Sit-ups 3 sets/ 8 reps
Dumbells 3 stes 50/8
Cool down:
Kun-Fu Stretch 30 sec
04-20-11
Warm up:
Jump rope (6 minutes)
Exercises:
Push-ups 3 sets/ 24 reps
Sit-ups 3 sets/ 10 reps
Dumbells 3 stes 50/8
Sholder Shrug 26/15
Cool down:
Kun-Fu Stretch R/30 sec L/30 sec
Jump rope (6 minutes)
Exercises:
Push-ups 3 sets/ 24 reps
Sit-ups 3 sets/ 10 reps
Dumbells 3 stes 50/8
Sholder Shrug 26/15
Cool down:
Kun-Fu Stretch R/30 sec L/30 sec
04-25-11
Warm up:
Jump rope (6 minutes)
kung-Fu Stretch R/L 30 sec
Exercises:
Push-ups 3 sets/ 23 reps
Sit-ups 3 sets/ 8 reps
Dumbells 3 stes 50/8
pull-ups 3/8
Sholder Shurg 26/15
biceb curl 26/10
over head press 26/8
Cool down:
Kung-Fu Stretch R/L 30 sec
Jump rope (6 minutes)
kung-Fu Stretch R/L 30 sec
Exercises:
Push-ups 3 sets/ 23 reps
Sit-ups 3 sets/ 8 reps
Dumbells 3 stes 50/8
pull-ups 3/8
Sholder Shurg 26/15
biceb curl 26/10
over head press 26/8
Cool down:
Kung-Fu Stretch R/L 30 sec
04-26-11
Warm up:
Jump rope (6 minutes)
kung-Fu Stretch R/L 30 sec
Exercises:
Push-ups 3 sets/ 23 reps
Sit-ups 3 sets/ 8 reps
Dumbells 3 stes 50/8
pull-ups 3/8
Sholder Shurg 26/15
biceb curl 26/10
over head press 26/8
Cool down:
Kung-Fu Stretch R/L 30 sec
Jump rope (6 minutes)
kung-Fu Stretch R/L 30 sec
Exercises:
Push-ups 3 sets/ 23 reps
Sit-ups 3 sets/ 8 reps
Dumbells 3 stes 50/8
pull-ups 3/8
Sholder Shurg 26/15
biceb curl 26/10
over head press 26/8
Cool down:
Kung-Fu Stretch R/L 30 sec
04-27-11
Warm up:
Jump rope (6 minutes)
kung-Fu Stretch R/L 30 sec
Exercises:
Push-ups 3 sets/ 23 reps
Sit-ups 3 sets/ 8 reps
Dumbells 3 stes 50/8
pull-ups 3/8
Sholder Shurg 26/15
biceb curl 26/10
over head press 26/8
Cool down:
Kung-Fu Stretch R/L 30 sec
Jump rope (6 minutes)
kung-Fu Stretch R/L 30 sec
Exercises:
Push-ups 3 sets/ 23 reps
Sit-ups 3 sets/ 8 reps
Dumbells 3 stes 50/8
pull-ups 3/8
Sholder Shurg 26/15
biceb curl 26/10
over head press 26/8
Cool down:
Kung-Fu Stretch R/L 30 sec
04-28-11
Warm up:
Jump rope (6 minutes)
kung-Fu Stretch R/L 30 sec
Exercises:
Push-ups 3 sets/ 25 reps
Sit-ups 3 sets/ 10 reps
Dumbells 3 stes 50/10
pull-ups 3/8
Sholder Shurg 26/15
biceb curl 26/13
over head press 26/10
Cool down:
Kung-Fu Stretch R/L 30 sec
Jump rope (6 minutes)
kung-Fu Stretch R/L 30 sec
Exercises:
Push-ups 3 sets/ 25 reps
Sit-ups 3 sets/ 10 reps
Dumbells 3 stes 50/10
pull-ups 3/8
Sholder Shurg 26/15
biceb curl 26/13
over head press 26/10
Cool down:
Kung-Fu Stretch R/L 30 sec
