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Intermediate Gym-based cardio and strength training
Day 011 - Back to Business
WU 5 min. Then 2 sets x 12 reps: SERIES 1: biceps concen. Curls (against the wall), split squats (3 count hold), seated abs; SERIES 2: squats (2 count hold), military press ( alternate right/left), Swiss ball abs for obliques; Stretch. 
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GET EXCITED FOR BICEPS, SHOULDERS, AND LEGS. Warm up, then do 2 sets of each exercise, 12 reps unless otherwise indicated. SERIES 1: biceps concentration curls: squat against a wall with your right elbow on the inside of your knee (that way, you work your legs as well as your arms.) Slowly raise and lower the dumbbell, stopping at the halfway point, while keeping your palm facing the ceiling, elbow perpendicular to your leg. Next, grab both dumbbells and put one leg in front of the other for split squats. Legs should be far enough apart that when you squat down, both knees bend to a 90 degree angle:hold for three counts at the bottom. Perform 10 squats leading with your right leg, then 10 leading with your left, holding in your stomach and keeping your chest open, shoulders back to help you maintain your balance. Lastly, abs: sitting on the bench, curl your bent knees to your chest and slowly lower them. Repeat SERIES 1. SERIES 2: It's time to tackle the squat rack. (Note: if the squat bar is too heavy, use a lighter straight bar instead.) Form is key on this exercise. Position the bar behind your head below your neckbone. As you squat, keep your weight back over your heels (feel as if your toes are lifting off the floor, but don't let them.) At the bottom, your shoulders should line up with your knees. Keep your back flat. Execute 12 perfect squats, holding for 2 counts before straightening up. Next do a seated military press (shoulders). Sit on the edge of the bench, feet flat on the floor with a dumbbell in each hand. Hold the dumbbells at shoulder height, elbows bent and by your side, then press them up above your head one at a time (alternating between your right and left arms.) Finish the series with abs on the Swiss ball: cross your fingers lightly behind your head and bring your right elbow across (working your obliques,) then return to the starting position. Repeat 10 times to each side. Repeat SERIES 2, and remember to stretch at the end.
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