zai's 20-Minute Workout

Below is an overview of my 20-Minute Workout, which I should do every other day. If you want to follow it, don't forget to keep walking 30 minutes a day!

Exercise Recommended Sets Reps Bent-Over Back Row (Weights) 1-2 8-12 Dumbbell Reverse Fly (Weights) 1-2 8-12 Roll with It 1-2 8-12 Standing Side Raises (Weights) 1-2 8-12 Overhead Press (Weights) 1-2 8-12 External Shoulder Rotation (Weights) 1-2 8-12 The Chest Cross 1-2 8-12 Dumbbell Chest Press (Weights) 1-2 8-12 Dumbbell Chest Fly (Weights) 1-2 8-12 Clapper Stretch 1-2 8-12 Push-Up Pride 1-2 8-12 Biceps Curl (Weights) 1-2 8-12 Meet You at the Corner 1-2 8-12 Concentration Curl (Weights) 1-2 8-12 One Arm Tricep Extension (Weights) 1-2 8-12 Supine Two Arm Triceps Extension (Weights) 1-2 8-12 The Hippie (stretch) 1-2 8-12 Steady on the Plank 1-2 8-12 Whose Side Are You on, Anyway? 1-2 8-12 Up, Dog, Up (stretch) 1-2 8-12 Leg Drop 1-2 8-12 X Crunch 1-2 8-12 Rickety Table 1-2 8-12 Superman 1-2 8-12 Seated Pretzel (stretch) 1-2 8-12 Seated Drop-Kick 1-2 8-12 Invisible Chair 1-2 8-12 Nice Thighs (stretch) 1-2 8-12 Step Taps 1-2 8-12

Sunday, September 14, 2008