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Suitcase Front Lunges                x40    2-15lbs/side
Squat with Overhead press        x30    5-20lbs
Lat pull-down                                 x20    40-170lbs
Step up to Balance                       x20    2-15lbs/side
Incline DB Press                           x30    2-25lbs/side
V-up crunches                               x40    na
Reeapt

Intervals of 40seconds work / 10seconds rest
Repeat as many times as you can

Slow Alternating Lunges
Slow Plié Squats
Heisman Trophy's
3 Squats to 180 Hop
Pete Townsend's'
Jump the Creek
Squat high jump over
Jumping Push-up Burpies
Low Jacks
Fast Pike Calf Jumps
3 minutes rest

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Most people these days are worried about getting enough exercise. But, there are plenty of people who may be getting a little too much. Too much exercise may lead to overtraining which can make you susceptible to injuries and illnesses. How do you know if you're doing too much? If your workouts suddenly feel harder than usual, or you're losing ground despite the fact that you're working hard, you may be experiencing overtraining. If you're feeling the pain, it's time to do some analysis on your workout routine. The typical signs of overtraining include:

• Insomnia
• Achiness or pain in the muscles and/or joints
• Fatigue
• Headaches
• Elevated morning pulse
• Sudden inability to complete workouts
• Feeling unmotivated and lacking energy
• Increased susceptibility to colds, sore throats and other illnesses
• Loss in appetite
• Decrease in performance

If you experience any of these symptoms, it's a good idea to visit your doctor to make sure nothing more serious is going on. If it is simply overtraining, what causes it and what can you do to avoid it?

The cause:

The cause of overtraining is simple. You're not resting enough and/or you're doing the same exercise too much! Your body needs time to recover and, don't forget, you muscles will grow when you give them enough time. Doing the same workout day after day can also lead to overtraining, boredom and possible injury.

Check with your doctor first .... Lifting weights will not only help you lose weight, but maintain the loss...

• Muscle keeps your metabolism revved up, burning calories, fat, and glucose (sugar).
• When you lose weight, up to 25% of the loss may come from muscle, resulting in a slower metabolism. Weightlifting will help preserve or rebuild any muscle you lose by dieting.
• Muscle helps you with aerobic exercise. The stronger you are, the better you will be at any aerobic activity.
• Weight training improves your body's muscle-to-fat ratio (you end up with less body fat and more muscle), which improves both your health and your fitness level.
• Gaining muscle will help you look better as you define and tone your physique.

Smoking reduces fitness levels through irreversible respiratory-system damage: This means that one cannot train as long, and the quality of training they do engage in is compromised. Smoking has an immediate effect on respiration, increasing airway resistance and therefore reducing the amount of oxygen absorbed into the blood.

  Often the determining factor, that allows one to succeed in fitness, is whether they can complete that all important final rep, or that extra half-an-hour of cardio. Smoking significantly reduces the likelihood of either of these things. Smoking slows down lung function and reduces lung growth, leaving the smoker literally gasping for air when they need it most.
 The heart-beat of a smoker is 30% faster, on average, than that of a non-smoker: This forces the body of the smoker to expend more energy (in the form of heart-beats) to keep up with their non-smoking counterparts. This faster heart-beat is due to the stimulating effect of nicotine. The resulting increase in heart-rate, and blood pressure, paradoxically, decreases the flow of blood through the blood vessels, and this, in turn, reduces performance.

  Those who smoke produce phlegm more than twice as often as non-smokers: Phlegm builds up in the airway and prohibits correct respiration (breathing). This is because smoking causes chronic swelling of the mucus membranes.

  Tobacco significantly reduces oxygen availability to the muscles during exercise: Carbon monoxide in tobacco smoke has a higher affinity to haemoglobin (an oxygen carrying molecule in the blood) than does oxygen. Smoking, therefore, encourages the replacement of oxygen with carbon monoxide and, resultantly, causes oxygen depletion and a corresponding reduction in performance.

This method of calculating your target training zone is based on your maximal heartrate and resting pulse. The correlation here is more directly linear: 60% to 80% of your Heart Rate Reserve, HRR, equals 60% to 80% of your functional capacity.

To determine your target training zone with HRR, do this:

Take your resting pulse three mornings in a row, just after waking up. Add all of them together, and divide by 3, to get the average.

Let's say your average is 60 beats per minute.

(220) - (your age) = MaxHR

(MaxHR) - (resting heart rate) = HRR

(HRR) x (60% to 80%) = training range %

(training range %) + (resting heart rate) = (your target training zone)

so,

220 - 35 = 185 (MaxHR)

185 - 60 = 125 (HRR)

125 x .6 = 75 (60% training percentage)

125 x .8 = 100 (80% training percentage)

75 + 60 = 135 (target training zone, in beats per minute)
100 + 60 = 160 (target training zone, in beats per minute)

So, your target training zone, in beats per minute is 135 to 160. Of course, to get a 15 second target simply divide each number by 4. That would be 34 to 40 beats over 15 seconds. When counting beats, start with the first beat as zero: ie. 0-1-2-3-4...38-39-40.