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Intermediate Gym-based cardio and strength training
Day 008 - Back to the grind
WU 5 min. 2 sets x 12 reps each. SERIES 1: lat pulldowns (3 count raise/lower), cable flys (2 count hold), abs (stop at halfway point); SERIES 2: triceps pressdowns (3 count hold) , dead-lifts (stop at knees), abs (2 count hold); then stretch. 
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STRENGTH TRAINING: FOCUS ON YOUR BACK, TRICEPS, AND CHEST. Get psyched for week two. Begin with a standard warm-up from last week, then head over to the weights. As always, 2 sets each exercise, 12 reps each. SERIES 1: Start with the lat pulldown machine, arms a little more than shoulder width apart. (note: NEVER pull the weight behind your head; it could strain your rotator cuff and/or damage your spine.) Bring the weight slowly down to your upper chest, 3 count lower, 3 count raise. Next do a set of cable flys (last time we used the machine for these). With a cable handle in each hand, bend forward to a 45 degree angle (a "lunge") and with your arms slightly bent, bring the handles together for 2 counts in front of your chest and release slowly until your hands reach the limits of your peripheral vision. (Your front knee is bent, back leg straight: your entire body is in a straight line, from the top of your head down to your feet.) Lastly do a set of abs on the Swiss ball, pausing at the halfway up and halfway down. Repeat SERIES 1. SERIES 2: Do a set of triceps pressdowns using the rope & cables. Stand with your feet together, knees slightly bent, elbows locked in by your side (you should only move your forearms up and down for this exercise; the rest of your body remains still.) Hold for three counts at the bottom. Next do a set of dead lifts, using either dumbbells or a straight bar. Take extra care when doing lower back exercises: keep the movement slow, smooth, and controlled. Start from a standing position holding the weight with your arms at your side. Lower the weight to your knees, then to your toes, back to your knees, then stand all the way up slowly. Try not to "collapse" into it: your back should round slightly, but keep your abs tight for extra support. As always, ab crunches on the Swiss ball at the end: hold for 2 counts at the top. Repeat SERIES 2. Make sure to finish with at least 5 minutes of stretching, then hit the showers.
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