Workouts A, B, C, and D

Okay, here are the 4 workouts that Coach K and I have been doing together. For the first four weeks we are doing 2x15, then we are going to increase our sets and do 3x15. After the initial 8 weeks we are going to increase our weight and do 3x10. We are keeping the repetitions higher because we are wanting to train for endurance. The only exceptions are the abdominal exercises (most of which we will start with 20 reps and increase to 25 or 30 depending on the exercise). Enough rambling, here are our workouts.

We do every exercise in pairs so we do the first 2 together and then do the next two, etc.

Workout A
ABC Squats
Frog Crunches with a Leg Lift

Push-ups
Sternum Pull-ups

Plie Squat with Bicep Curl
Accordian Crunch

Crunches with a Ball Toss & Twist
Lateral/Front/Rear Delt Raises with Squats

Tricep Kickbacks
Supermans

Workout B
Single Leg Squats with Bicep Curl & Shoulder Press
Tricep Ropes

Wide Grip Super Pulls
Back Extensions

Swiss Ball Pull-ins (for lower abs)
Decline Crunches with Punches

Swiss Ball Pull-ins (for hamstrings)
Hip Sled (aka Leg Press)

Calf Raises
Dumbbell Chest Press

Workout C
Standing Lunges with Bicep Curls
Ball Crunches

Decline Chest Presses
Lat Pull Downs

Bicycles
Side Lying T-Twists

One Arm Rows with Tricep Kickbacks
Romanian Deadlifts

Supermans
Bridge Holds

Workout D
Single Leg Squat with Leg Curl on Swiss Ball
Dumbbell Incline Chest Press

Rope Climbers
Toe Touch Crunches

Tricep Dips
Bicep Curl with Shoulder Press

V-sits with Medicine Ball between Legs
Leg Curls

Ball Marches
Reverse Lunges with Dumbbell