Well after 18hrs on the clock yesterday, I found the strength to get up tis morning and get it done. Im tired as....well you know...the bad news....I'm back at work at 3pm.....Geeeeezzzz.....Here we go......
ABS
Bent Knee Vertical Raises 2 sets 20 reps
Seated Leg Tucks 2 sets 20 reps
Cable Crunches 2 sets 20 reps with 50 lbs
Seated Twists 2 sets 20 reps
Calves
Seated Calf Raises 4 sets (toes in ) 140 lbs 12 reps
Seated Calf Raises 4 sets ( toes out) 180lbs 12 reps
Cardio
HIIT Training
20 minutes
3 minute warm up
12 work sets
5 minute cool down
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