BRAN #15
Abs & Cardio
15 twist crunches with legs on swiss ball
15 reach for the ball crunches (swiss ball in air between legs)
15 reverse crunches
15 Reptile crunches (each leg)
15 knee pumps
20 Mountain Climbers
20 min running with gus
heart rate average 140-145
calories burned 247
~~~~~ Rocko 62 ~~~~~
Sexy Sweat On Me Mash Up BodyRock Workout
24 Rounds 10/30 = 16 minutes
One Arm 15 lbs Swings Alternating 16, 17, 15
15 lb weighted squat, press up, Knees to Shoulders: 6, 5, 5
Plank, to Elbows, to Star Jump, 4, 5, 5
Backward Lunge Kick Up w/15 lbs: 7, 7, 8
Star Ab Toe Touches 17, 21, 22
Pendulum Kicks: 48, 54, 56
Mason Twist w/ 15 lbs: 25, 22, 22
Standing Side Squat Twists w/15 lbs: 8, 8, 6
Cardio Burn-Outtt
2 minutes 6mph
2 minutes 4mph
20 Boy Push Ups
20 Prisoner Squats
2 minutes 6mph
2 minutes 4mph
10 40lb press ups (machine)
5 each leg Pistols (one legged squat)
*Repeat above one more time
Total time 27:00 minutes
5.0 Incline
620 cals..... I'm not sure how accurate it is.... hahahaha
