Thursdays Workout Shoulders and Legs

Shoulders


(Do 10 Front Plate Raises in between each exercise)

5 sets of 10 Seated Cable Raises
5 sets of 10 Military Press
5 sets of 10 Front Cable Raises
5 sets of 10 Iron Cross


Legs


(Do 20 Air Squats in between each exercise)

5 sets of 10 Leg Extensions
5 sets of 10 Leg Press
5 sets of 10 Over Head Squats
5 sets of 10 Calf Raises
Eliptical at highest level you can while maintain a constant speed for 10 mins challenge yourself
Row 2000 meters

Core

15 mins cycle through these exercises with as little rest as possible
Right Side Plank 30 seconds
Straight Plank 30 seconds
Left Side Plank 30 seconds
1 minute of Flutter Kicks
30 seconds hold feet six inches off the floor