Had a great workout today and the endorphins were running HIGH afterwards.
It's the kind of workout that makes you want to cry and stop- but you push through and feel that much better.

Here you go folks. It will not disappoint!

Warm up with 10 minute jog on treadmill (6.5)

Round #1: (3x through, 12 reps ea.)

Lat pull down machine (6 to chest, 6 behind head) – 80 lbs.

Overhead Shoulder press while seated on exercise ball with 2 x 20 lb. DB’s

Split squat holding 1 10lb weight or DB

Reverse crunch with red pad in between feet

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4 minute sprints on treadmill

1 min: 8.5mph

30sec: 9.5

30sec. 8.5

45sec. 10

15 sec 8.5

1 min: 10

1 min. on row machine as fast as can

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Round #2: (3x through, 12 reps ea.)

Glute lift on machine – 17.5 lbs.

Reverse lunges holding 2 x 17 lb DB’s

Up, out, in down shoulder raises with 2 x 8 lb. DB’s

Hanging knee/leg raises (trying to get as many as you can with straight legs)

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4 minute sprints on treadmill + 1 min. row machine

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Round #3 (3x through, 12 reps ea.)

Toe touch on white exercise ball (knee up to elbow, then toe touch)

Frog jumps with 10 lb red ball

Single leg dead lift with 10 lb red ball

Sit ups on white exercise ball holding 10 lb red ball

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4 minute sprints on treadmill + 1 min. row machine

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Cool down and stretch