Hump Day Workout

1 Mile Sprint:

walk for 1 minute to warm up

sprint for 2-3 minutes

walk for 40 seconds

sprint 2-3 minutes

walk for 30

run for 5

walk for 1 minute

sprint at max speed for 1 minute

cool down

Stretch (It is always important to stretch before and after you do any sort of cardio.)

Leg Press:

               3 sets of 10

Squat Rack:

               2 sets of 10 – with 10-20 pounds on each side

               2 sets of 12 – with no added weight

Machine Kickbacks:

               4 sets of 10-12 (per side)

Walking Lunges:

               4 sets using 10-20 pound dumbbells

Cross-Behind Lunges:

               3 sets of 8