by FitLink members

• Advanced Side Plank 10 reps, 0:10

• Advanced Birddog 1 set, 10 reps

• Oblique Crunches 1 set, 30 reps

• Oblique Crunches 1 set, 30 reps

• Dead Bug Crunch 1 set, 10 reps

• Reverse Curl 1 set, 10 reps

• Crunches 1 set, 15 reps

• Torso Twist 1 set, 10 reps

• Back Extension 1 set, 10 reps

• Superman 1 set, 7 reps

• Chest Fly 1 set, 10 reps, 20 lbs

• Push-ups 1 set, 25 reps

• Advanced Push-ups 1 set, 25 reps

• Heel Dips 1 set, 20 reps

• Oblique Engagement 10 reps, 0:10

• Woodchopper

• Swimming 20 reps, 13 yds, 1:00

• Back Extension 1 set, 30 reps, 140 lbs

• Pull-ups 1 set, 10 reps, 90 lbs

• Assisted Tricep Dip 1 set, 10 reps, 90 lbs

• Decline Crunches 1 set, 20 reps

• Crunches 1 set, 65 reps, 20 lbs

• Elliptical 2.63 miles, 35:00

• Rotating Bicep Curl 1 set, 20 reps, 20 lbs

• Rear Deltoid Fly 3 sets, 10 reps, 30 lbs

• Deltoid Fly 3 sets, 10 reps, 50 lbs

• Shoulder Press 3 sets, 10 reps, 90 lbs

• Chest Fly 3 sets, 10 reps, 30 lbs

• Chest Press 3 sets, 10 reps, 80 lbs

• Cable Row 3 sets, 10 reps, 80 lbs

• Lat Pull-down 3 sets, 10 reps, 80 lbs

• Cross Trainer 35:00

• Elliptical 2:30

• Recumbent Bike 10.65 miles, 30:00

• Treadmill 1.17 miles, 30:00

• Crunches 2 sets, 15 reps, 50 lbs

• Walking 1.5 km, 15:00

• Treadmill 2 miles, 20:00

• Military Press 3 sets, 10 reps, 15 lbs

• Swimming 2350 yds

• Barbell Shoulder Shrugs 1 set, 30 reps, 20 lbs

• Lateral Deltoid Raise 3 sets, 10 reps, 8 lbs

• Front Deltoid Raise 3 sets, 10 reps, 8 lbs

• Crunches 150 reps

• Chest Press 2 sets, 25 reps

• Stationary Bike 24.1 km, 40:00

• Crunches 2 sets, 25 reps

• Stationary Bike 24.5 km, 40:00

• Stationary Bike 19.6 km, 32:00

• Stationary Bike 35.7 km, 1:00:00

• Jump Rope 300 reps, 5:00

• Stationary Bike 23.6 km, 40:00

• Crunches With Leg Lift 3 sets, 15 reps

• Cross Trainer 3 miles, 22:00

• Cross Trainer 3 miles, 22:00

• Lateral Deltoid Raise 3 sets, 10 reps, 20 lbs

• Front Deltoid Raise 3 sets, 10 reps, 20 lbs

• Rear Deltoid Fly 3 sets, 10 reps, 20 lbs

• Walking 0.66 miles

• Weight Lifting

• Walking 1.33 miles

• Treadmill 4.77 miles, 1:05:00

• Straight Leg Lifts

• Alternating Knee Lifts

• Pull-ups

• Row

• Row With Rotation

• Barbell Row

• Captains Chair

• Calf Press

• Lunges

• Barbell Calf Press

• Squats

• Barbell Dead Lift

• Seated Calf Press

• Sumo Dead Lift

• Barbell Squats

• Lateral Lunges

• Dead Lift

• Calf Press

• Barbell Calf Press

• Seated Calf Press

• Squats

• Barbell Squats

• Lunges

• Lateral Lunges

• Sumo Dead Lift

• Squats 3 sets, 12 reps, 145 lbs

• Leg Extension 3 sets, 15 reps, 40 lbs

• Squats 3 sets, 10 reps, 80 lbs

• Torso Twist 6 sets, 10 reps, 40 lbs

• Crunches 3 sets, 12 reps, 80 lbs

• Recumbent Bike

• Elliptical

• Lat Pull-down 3 sets, 12 reps

• Chest Press 3 sets, 12 reps, 20 lbs

• Walking 40:00

• Recumbent Bike 57:00

• Walking 1.24 miles

• Walking 1.28 miles