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