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So after being thoroughly disgusted with myself for not keeping the running and working out up over the holidays etc. I am back at it. This time however, I brought help. I have hired a personal trainer by the name of Richard Taylor (http://www.taylormadetraining.net) to come in and really help me pick exercises that will benefit me the most and as someone who can give workout tips, diet tips and build me programs for me. Needless to say, he knows his shit and I have never worked out like this before. The goal is to do everything in an hour, so your heart rate is up the whole time and with cross training you are doing, strength training, cardio and core exercises all mixed in together. Below is what I did our first meeting which was an assessment.

WARM-UP - 2x
25lb. Plate-Squats with a push/pull - 12x
Side Steps under Bar - Smith Machine - 8x
Box Step-Ups - Dumbbells - bicep curls alternating up-right rows - 15lb - 5x each leg

3 MIN CARDIO

Giant Set 1
Flat Bench Barbell Chest Presses - 35lb aside - 12x
Band Cross Over Twists - 12x each side
Dumbbell One-Arm Clean & jerks - 15lb/20lb - 8x
Box Step-Ups holding Medicine Ball - 30 seconds each leg

3 MIN CARDIO
Giant Set 2
Dumbbell Pull-Over Presses on Flat Bench - 20lb - 8x
Squats with Dumbbell Shoulder Presses - 20lb - 8x
Crunches off Aerobic Ball - 12 x 2
Plank off Aerobic Ball - 20 secs off forearms - 20 secs off hands

3 MIN CARDIO

Giant Set 3
Push-ups off smith mach. bar - 8x
One-arm dumbbell back rows - 25lb - 8x
Knee-ins to chest off flat bench - 12 x 2
Barbell Good Mornings - 50lb - 8x

We finished there.

Technorati Tags: Cardio, Cross Training, Personal Trainer