Advanced workout with equipment/gym

One hour lifting/strength training workout. 

Warm up 10 minute jog.

Walking lunges 25 steps stop deep breath then 25 steps again. 

Holding 12-15 pounds per hand.

Second round keep in lunged position like a duck walk for as many as you can. Killer!

Standing cable chest press. Start.

Finish. If you can't get 8 it's too heavy 15 it's to light.

Shoot for 12-15.

TRX rows 15-20 depending on how close you place feet to the wall. The closer to the wall the harder it is. Start.

Finish.

Ball crunch. 50. Start.

Finish. Keep form perfect! Abs tight thruout movement. 

Kettle bell swings...thru legs and behind you. 15-20. Start.

Finish. Bottom of kettle bell should be facing wall....unlike how mine is here in this photo. Photo taken mid swing.

Chest press on ball. 12-15. Again if you can't get 8 reps too heavy...15 too light. Start.

Finish. When coming up after set complete...roll ball all the way up to booty. For easy way to get off ball. Be careful you don't fall off ball.

Dumbbell rows. 12-15 each arm. Booty out. Chest high. Back flat. Start.

Finish.

Bulgarian squats with bicep curl. Knees don't go over toes. 15-20. Start.

Finish!

Do 3x each exercise. Or break up anyway you like. Just make sure you get three rounds in. 

Where to buy:

My watch, My shoes, My shorts.