BradOnken | Personal Trainer Columbus Ohio, Body by Greg, Personal Training

BradOnken

Monday

10 station circuit training

One legged split squats 30 sec for each leg

Bent Over Row 30 seconds for each arm

Hanging knee raises/ Reverse crunches 1 minute

Burpees 1 minute

Alernating dumbbell curl and press 1 minute

Jumping jacks 1 minute

Back extensions 1 minute

Rowing machine/Running in place with knee high 1 minute

Plank 1 minuteMountain climbers 1 minute

Sit ups 50 reps.

Tuesday

Tabata

Jumping jacks/Running in place

Pushups 8 rounds

Bent over rows each side one round - 8 rounds

Squats or Jump Squats

Shoulder Press with dumbbell each side one round - 8 rounds

Leg extensions/Hip Brigdes 8 rounds

Mountain climbers 8 rounds

Situps 8 rounds

Wednesday

30 minutes or more on eliptical machine

Thursday

Streching

Follow the video below

Friday

Leg day

Follow the video below