WOW #7 (Workout of the Week)

3 Rounds of 10-12 Repetitions:
Lower Body:
1-Squats  (These can be done using a barbell or dumbells held in hands with arms hanging down.  Make sure that you squeeze your rear end on the way up and keep knees behind toes, by lifting up toes in shoes.)
2-Leg Press
3-Overhead Forward Dumbell Lunges  (You can use 1 or 2 dumbells placed in hands with arms fully extended over head, be sure not to hyperextend your elbows.  You may lunge by walking 10 steps each or standing in one place alternating between each leg 10 times each.)
4-Dumbell Reverse Lunges  (See the instructions for the overhead Forward Dumbell Lunges, except that you take a step back.)

3 Rounds of 12-15 Repetitions:
Upper Body:
1-Inclined Dumbell Chest Press
2-Bent Over Barbell Rows  (These can be done using a barbell or dumbells held in hands with arms hanging down and then moving them to your chest while in a bent over position.  Your hinge point is your hip.  Make sure that your back is flat and have "soft" knees.)
3-Cable Machine Crossovers Flyes
4-Lat Pull Downs
5-Cable Machine Bicep Curls
6-Cable Machine Tricep Push Downs

3 Rounds of 20 Repetitions:
Core:
1-Crunches
2-Bicycles
3-Reverse Crunches

If you have any questions or comments, please feel free to post.  I'd love to hear from you.