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Intermediate Gym-based cardio and strength training
Day 022 - Back to basics
WU 5 MIN. 2 sets x 12 reps each. SERIES 1: reverse biceps curls, dips (hold 1 count at bottom), abs side-to-side on Swiss ball; SERIES 2: incline biceps hammer curls, triceps kickbacks (2 count hold ), reclining abs; SERIES 3: step-ups, leg press machine ( 1 leg at a time), Swiss ball abs w/ weight. Stretch upper/lower body. 
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BACK TO BICEPS, TRICEPS, & LEGS. 2 sets each exercise, 12 reps each unless stated otherwise. Focus on form, and consult a gym staff member or trainer whenever you have questions about an exercise. SERIES 1: Let's start with reverse bicep curls, standing and holding a straight bar, palms down (opposite to an ordinary biceps curl.) Make sure that only your forearms move; keep your knees slightly bent, lower back flat, as you raise and lower the bar slowly from your thighs to your chest Try for 3 counts up, 3 down. Then a set of dips on the Gravitron machine (using the counterbalance or unaided), lowering only to a 90 degree bend at the elbow. Hold for a count at the bottom before straightening back up. After a set of ab crunches from side to side on the Swiss ball, repeat SERIES 1. For SERIES 2, stay seated at a bench and perform a set of incline biceps curls, hammer-style, using dumbbells. Raise and lower the weights slowly, one at a time. Flatten out the bench and use a lighter set of dumbbells for a set of triceps kickbacks: hold for two counts with the arm straight by your side. Then a set of reclining abs lying on the bench and holding on to the upper edge, rolling your knees in to your chest and holding for a count. Repeat SERIES 2. Finally, for SERIES 3, we'll perform a super set for your legs. Start with step-ups onto a bench holding a dumbbell in each hand. Step on to the bench first with your right foot, then your left foot, and step back down with the right foot, then the left (make sure your knee bends as soon as your foot touches the floor for shock absorption.) Try for 10 reps on each side. Next, hit the leg press machine. One leg at a time, raise and lower the weight, 3 counts up, 3 down. Keep your knees a little loose (never "lock them out") during each exercise. Finish with a set of ab crunches on a Swiss ball (try holding a 5 lb. plate behind your head for these) and repeat SERIES 3. Stretch your upper and lower body out at the end.
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