Inside

Circuit, use whatever is available workout:
This is a workout I like to do when traveling and using a hotel workout room, an apartment workout room, or any gym that is limited in equipment.
1) Use a cardio machine for 20 – 30 minutes. I like either elliptical or bikes on the random setting.
2) Lat pull downs or rows. Use the lat machine with heavy weight 15 reps or do rows with heavy weights 15 reps each arm
lat pulldown
3) Bicycle abs on the bench 100 reps
4) Repeat 2 and 3
5) Flat bench chest press with heavy free weights 15 reps on bench or ball
Chest on ball
6) Leg extension abs on the bench 25 reps straight out 25 reps side to side
7) Repeat 5 & 6
8) Alternate forward lunges with bicep curls 15 reps each leg
lunges
9) Use the abdominal leg lift stand if available otherwise plank for 30 seconds
10) Repeat 8 & 9, but do backward lunges with hammer curls
11) Plia squats (turn toes out at an angle) with 1 heavy weight tricep French press
plie with tricep
12) Same heavy weight go to V-sit on bench and alternate weight side to side
13) Repeat 11 & 12
14) Chest flies either use a machine or on the bench or ball
dumbbell fly
15) Hamstring curls (same thing use a machine or a free weight with lifts, get on hands and knees and tuck weight behind knee)
knee flexion2
16) Repeat 14 & 15
17) Crunches, reverse crunches and stretch to finish up
This can be a 40 minute to a 60 minute workout. Reduce the reps and do 3 sets for a 60 minute workout
Note: This is continuous there are no rests because we are alternating abs with weight-bearing exercises

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