20 minute elliptical warm up


3 sets/ 15-20

  • 12lb dbs, raise up and circle round
  • bent over, straight arm/single arm flies, each side
  • supermans with 12lb bodybar pushed out and back
  • bent over rows with 60lb barbell
  • single arm rows, 40lbs
  • Freemotion facing machine single arm alternating pull downs 35lbs p/s
  • Freemotion crossovers with pullouts, 7.5 lbs p/s

4 sets/10-15

  • vsit crunches with raising bodybar 12lb, right into
  • vsit Russian twists with body bar, right into
  • vsit bicycles with bodybar

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