Workout 3LC

Do you have something you can use for step ups? A bench, a chair against the wall (back of chair to wall), steps? If not, let me know and we'll substitute something else!

You may be sore a bit by now. Just do your best, concentrate on good form, and do what you can. It does get easier. I promise!

Compound Set #1:

Squat, 10 @ 5#
Flye, 10 @ 8#

Rest 30 seconds

Repeat 1 time (total of two rounds). After second set, rest 1 minute and then move on to next set.

Compound Set #2:

Forward Lunges, 10 each leg @ 8# (do all ten with the right leg, then all with left)
Plank, maximum time you can hold it for a total of 1 minute. So if you can hold a 1 minute plank, you do one. if you can hold a 15 second plank, you do 4.
Rest 30 seconds

Repeat 1 time (total of two rounds). After second set, rest 1 minute and then move on to next set.

Compound Set #3:

Step Ups, 10 each side, alternating...no weights. this time. bwahahahaha!
Pullover, 10 @ 8#
Rest 30 seconds

Repeat 1 time (total of two rounds). After second set, rest 1 minute and then move on to next set.

Compound Set #4:

Side Bend on Ball, 10 each side
DB Straight Leg Deadlift, 10 @ 8#
Rest 30 seconds

Repeat 1 time (total of two rounds). After second set, rest 1 minute and then move on to next set.

Videos

Flye:
http://exrx.net/WeightExercises/PectoralSternal/DBDeclineFly.html. Do the movement exactly as shown, except you will be lying flat on your back on the floor. Make sure you keep that nice slight bend in your elbows throughout the whole movement...at the top it's almost like hugging a tree!...make sure your weights do NOT touch at the top of the movement. Maintain tension in the muscles! And make sure that your upper arms do NOT lie on the floor when you're in the bottom part of the movement. As soon as your arms rest on the floor, or the weights touch overhead, you lose tension in the muscles and the movement becomes easier. In a 'cheating' way, though, not is a good way!

Step Ups:
http://exrx.net/WeightExercises/GluteusMaximus/DBStepUp.html. Alternate lead feet. So if you step up with your right foot the first rep, step up with your left foot for the next rep.

Pullovers:
http://www.exrx.net/WeightExercises/PectoralSternal/DBPullover.html. Do this one lying flat on your back on the ground. Your goal is to keep your lower back nice and tight on the ground like I showed you. If you can't, you stop the movement back right before your back leaves the ground.

Side Bend on Ball:
http://exrx.net/WeightExercises/Obliques/BWBallSideBend.html

DB Straight Leg Deadlift:
http://exrx.net/WeightExercises/ErectorSpinae/DBStraightLegDeadlift.html