Abs..Calves..and Cardio

Well Sat. I will be 11 weeks out from the show...and I'm starting to get a lil excited...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 at 50lbs
Seated Twists 2 sets 20 reps

Calves
Seated Calf Raises 4 sets 180 20-20-15-15
Standing Calf Raises 4 sets 315 385 405 455 12-12-12-12 reps

Cardio
HIIT training
20 minutes
3 minute warm up
12 work sets
5 minute cooldown