* 15 min treadmill, HR (heart rate) 150
    * 15 min Step Mill, HR 155-160, including 100 glute kick-ups
    * 3 sets back to back on leg press with one leg at a time: sets of 20,15,12
    * stiff legged deadlift with 45-lb bar: 20 reps
    * reverse leg raises for glutes off a high bench: 20 reps
    * 15 min Step Mill, HR 155-165
    * 3 sets back to back on Butt Blaster: sets of 20, 15, 15
    * 3 supersets of hyperextensions for glutes (20 reps each) and ball crunches to fatigue each set
    * 15 mins Step Mill, HR 150ish

MONDAY: Cardio only. If competing, 2 x 40-60 min of either running outside or Step Mill.

TUESDAY: Back/Abs

    * 4 sets pull ups with Scottie's help and then straight leg lifts with my Ab Originals, each set to fatigue (10 pull ups on my own for the first set …then each set I do 3-5 on my own then Scottie helps! As long as I keep my bodyweight down I can do more by myself! Ha!)
    * 4 sets low cable rope pulls (15,12,10,10 reps); oblique crunches with Ab Originals, each set to fatigue
    * 4 sets seated wide grip machine (15,12,1010 reps); decline sit ups to fatigue
    * 3 sets low back DB deadlifts 15lbs.(15,12,12 reps); overhead lat pullovers with back on bench (15,12,12 reps) 22.5 lbs DB
    * 30 min treadmill HR 150ish

WEDNESDAY: Cardio only. Body Flo class at the gym followed by medium intensity cardio 40-60 min on the treadmill at a high incline (walking) or Step Mill. Will do a second cardio in the evening if need be for contest prep

THURSDAY: Cardio only. If competing, 2x 40-60 min of either running outside or Step Mill.

FRIDAY: Shoulders

    * 10 min warm up on treadmill
    * 3 sets of (3) different kinds of rotator cuff exercises.
    * 3 sets of DB shoulder/chest presses on slight incline bench
    * 3 sets seated, one arm side laterals
    * 3 sets standing side laterals with palms facing back and hands staying back (hope
    * that makes sense!) mostly it is just a variation of a side lateral
    * 4 sets of DB rear delts seated, wide feet and bent over or a rear delt machine. I will superset abs in with shoulders much like I did with back earlier in the week

SATURDAY: 60 min running outside followed by a Body Flo stretch and conditioning type class at the gym.