Sample Workout 1 (Monday & Thursday)
Start with a 10-minute warmup (run, bike, rowing machine), then after completing 2-3 sets, finish with a 10-minute cool down.
| Exercise | Repetitions | Body Part Worked |
|---|---|---|
| *Bench press | 10-12 reps | chest, triceps |
| Squat with bar or dumbbells | 10-12 reps | quads, hamstrings |
| Push-ups | 10-12 reps | chest triceps |
| Leg lunges | 10-12 reps per leg | quads, hamstrings |
| Tricep Pulldown/Dips/Dips on Bench | 10-12 reps | triceps |
| Crunches (on floor or with stability ball) | 25 reps | abs |
| Burpees | 10-12 reps | chest, triceps, abs |
*dumbbell press if spotter not present
Personal Training is available upon request from Brian Kline of FitMix Personal Training. He is a certified and fully insured personal trainer, and can design workout programs for all types of athletes. Brian is also a Boston Marathon qualifier, a former SJMSWL wrestler and the son of SJMSWL co-founder, Joe Kline. Please feel free to contact him at 609-744-6724 or brianrkline@gmail.com, or visit www.fitmixtraining.com.
