August 19 2012- Lower body

2nd time doing weights alone :)

I am feeling quite independent lately haha

Warm up 10 minutes on stairs

Plank- 25 seconds on ball
Roll out on ball- 15
Crunch on ball- 15
Leg lifts
Side plank with hip raise- 10
x3

Squat on Smith Machine- 12- 90lbs
Lunge on each side- 10lbs each hand
Step on on bench- 10lbs
x3

Dead lift with Row- 45lbs- 10x
Mountain Climbers- 30 seconds
x3

Leg Extensions- 70 lbs- 10x
Hamstring curl- 60 lbs- 10x
Hack Squat- 90lbs- 10x

TRX:
Single leg squat-10
jump squat- 10

Plie' squat - 35 lbs kettle bell
Squat with overhead press- 15lb dumb bells
Push ups- 10

Cool down on treadmill, 11.0 incline, 2.8 speed