~ Online Stopwatch ~








Monday
  1, 2, 4, 8

Tuesday
  3, 5, 6, 10

Wednesday
  REST

Thursday
  4, 5, 7, 10

Friday
  1, 4, 3, 8, 9

Saturday
  Repeat Tuesday

Sunday
  REST



1. 10 lb. Arm Curls
  10 X 3 Sets each arm

2. 10 lb. Raise Above Head & Down
  10 X 3 Sets each arm

3. Crunches w/ 10 lb. weight (held on chest)
  2 Sets X 20

4. Run in Place
  1 min. X 3 sets

5. Leg Squats w/ 20 lb. Weights
  10 X 2 Sets

6. Leg Scissors
  Lay on back, lifts legs & hold X 10-15 Seconds

7. Jumping Jacks
  X 25 X 2 Sets

8. Side Arm Lifts
  10 lbs. X 10 X 2 Sets

9. Push Up Max
  20-10-5 Girl on knees

10. Punches w/ 5 lb. Weights   10 X 3 Sets



~ XO ~ Alternate to Replace Any Activity
  2 Mile Walk w/ 5 lb. weights




Training Program
Developed by Jim Bolton