Leg and Arm Focus

Bad Days Can Make Great Workouts!

Round 1

Perform each of the exercises for 40 seconds each

demonstration of the leg-press

Leg Press

The Leg Press is a great exercise to strengthen the muscles in the legs.

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crunches

The Crunches are an abdominal exercise the strengthen the stomach muscles

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TRX Squat and Row

The TRX squat and row is a great exercise to strengthen the back and legs.

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End Round 1, Rest 45 seconds and Repeat 2 more times

Cardio Challenge

20 minutes or 3 km Run. The goal is either to run as much as possible within the 20 minutes or run the 3 km as fast as possible

Round 2

Repeat each exercise for 10 repetitions

hip-extensions

The Hip Extension is an exercise designed to strengthen the Glutes and Hamstrings

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demonstration of Bicep curl

Bicep Curls

This exercise is designed to strengthen the arms

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Demonstration of tricep extension

tricep extension

The Tricep extension is an exercise designed to strengthen the arms

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End of Round 2, rest 45 seconds and repeat 4 more times

Cardio Challenge

400 meters on the cross-trainer as fast as possible

End of workout, time to stretch