Extra Mile Fitness

One on one training designed to help you go further.


Workout for the week of 2/22/10

Posted on February 19, 2010 at 1:52 PM
Work out for week of 2/15/10 Warm up 1 mile stretch resistance training- pyramid sets of 12-10-8. do one set of each exercise in the series break to add weight and do the next set. complete the series befor moving on to the next. series #1 -deadlifts -straight arm pull downs -cable triceps press -cable ab crunch series #2 -elevated DB Plank rows (put your feet on a bence and your hands on another bench in plank position, and do a one arm dumbbell row.) -Barbell Free Weight Squats -Handstand pushups (feet on wall) -kettlebell wood chops series #3 -walking lunge w/ curls -shoulder press -ball walks (in plank position with your feet up on the ball, walk your hands forward and move the ball forward with your shins all the way across the room) -reverse extensions over the ball with the ball on a bench cool down. Have fun- this is what i did today. looking forward to tomorrow morning...

Categories: None

Post a Comment


Oops, you forgot something.


The words you entered did not match the given text. Please try again.

Already a member? Sign In


Current Boot Camp Classes

Monday-Thursday @ 5:30am

[email protected] 5:15am

[email protected]:30pm

Services Offered:

  • One on one personal training
  • Small Group instruction
  • Boot Camp Classes
  • Running Groups
  • Cycling Groups
  • Training periodizations for endurance events
  • Personalized Online Training!! 

The Weather Channel


Workouts and tips given on this page are given with the assumption that the user is in excellent physical condition and the user accepts all risks of his/her actions. As always, please consult your physician when beginning an exercise program.