Workouts

Ive done Jackie Easons 4 month program and I loved how strong I got so Im going to try and do it on my own!
I typically do 30-40 mins of cardio

Run 20

bike 20

I mix it up but I always make sure I run

Then I do either Arms,Abbs,Legs or Full Body

Here are my Exercises I pick and choose in sets of 3's 

Ill do 12 reps of 3 different exercises and repeat it 3 times

Arms

	Tricept Kick Backs 12x3 10 Tricept Dips 20x3 Alternate Legs Skull Crushers 12x3 20 Bent over Pump 12x3 15 Sholder Pulls Nose 30 sec.x 3 Red Band Bicept Curls 12x3 15 Hammer Curls 12x3 15 Press 12x3 20 Flys 12x3 10 High Pulls 12x3 25 kettle ball T-Raises 12x3 10 Side Raises 12x3 10 Push up 15x3 knees 5x3 Feet Bodyweight Rows 12x3 70 Sholder Shurggs  12x3 25 Lat pull down 12x3 70 Bicept Cable Curl 12x3 30 Pull ups  12x3 130 Total Body Four Count Body Builders 10x3 Ball Mountian Climbers 30 sec. x 3 Bodyweight High Knees 30 sec.x 3 Bodyweight Butt Kicks 30 sec .x 3 Bodyweight Plank In out jumps 12x3 Bodyweight Squat press 10x3 20 Jump rope 1 min x3 Bodyweight Push up-up downs 12x3 Bodyweight Panks side side contuinous 30 sec x 3 Bodyweight Power lunges 5x3 Bodyweight Power squats 5x3 Bodyweight Hyperextention front 10x3 1 25 Standing obiques 12x3 each side 25 Butt thrusts 20x3 Bodyweight	25

Legs

Abbduction 15x3 120 Addciton 15x3 70 Leg Curl 12x3 70 Leg Extention 12x3 60 Leg Press 12x3 180 Calf Raises Standing or Sitting 12x3 90 Squats 12x3 20 Lunges 10x3 Bodyweight Jump Squats 7x3 Bodyweight Jump Lunges 7x3 Bodyweight Abbs  Abbs Reps  Weight Air Bike 20x 3 Bodyweight Pocket Pickers 15x3 Ball 10lb V-sit 30 seconds Bar 10 lb Heel Heel 15x3 Bodyweight A Abbs 15x3 Bodyweight Leg Up Downs 15x3 12x2 Ball 2 Bodyweight 2 Exercise Ball In out up Down 15x3 Bodyweight Crunches 20x3 front 20x3 each side Bodyweight Planks Front 30 Side 30 Side 3x 3 Bodyweight Side Planks Contunius 45 Seconds x 2 Bodyweight Planks up down side side 7x2 Bodyweight Sizzor Kicks Vertical 12x4 Bodyweight Knee raise and twist 5x3 Bodyweight Knee raies  10x3 Bodyweight Sizzor Kicks Horozontal 12x4 Bodyweight