Studio Workout #1

Back/Triceps/Legs/Abs

A. On a Flat Bench: medium to heavy weights
Dumbbell One Arm Row
Dumbbell Flat Bench Pullover
Seated Dumbbell Overhead Tricep Extension
Bench Side Situps
Cardio - BOSU - Speed Steps
C. With a Straight Bar and Stability Ball:
Bar Bent Over Row
Bar Overhead Tricep Extensions
Pushup/Pikes on Stability Ball
Wall Ball (with Stability Ball) Squats - 20lbs
Medicine Ball Situps
1 1/2 Minute Bike - High Resistance
B. On a Cable Machine: medium weights
Seated Lateral Pulldown
Rope Overhead Tricep Extension
Rope Regular Tricep Extension
Rope Cross-body Trunk Chop (each side)
Step Ups with 20 lbs
3 Minute Bike at 25 MPH (low resistance, high speed)

20 Reps
20 Reps
20 Reps
25 Reps
50 Reps

20 Reps
20 Reps
20 Reps
25 Reps
25 Reps

20 Reps
20 Reps
20 Reps
40 Reps
40 Reps

Instructions: Circuit the following group of exercises - 2 sets back to back, then move to the next group.