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

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