The Chances

DAY 23, here we go...

Circuit 1
Medium-Underhand-Grip Pull-downs, Reps to failure, 20 total
Seated Cable Rows, Reps to failure, then hold 30 secs, 20 total + 30 seconds
Jump Squat, 15 reps
One-Leg Pelvic Thrusts, Reps to failure, 67 total (whew)

Circuit 2
Wide-Grip Lat Pull-downs, 20 reps @ 100lbs
Squat Swings, 10 reps, 10 w/5kg medicine ball
Jumping Lunges, Reps to failure, 30 total

Circuit 3
Plank Rows, 10 reps (5 each arm) @ 20lbs (these are HARD!!! I can row 45lb dumbbells but not in plank position, man!)
Supermans, 20 reps
Squats w/Bicep Curls, 10 reps (5 each arm) @ 15lbs (would be more if not for balance)
Hill Run, Incline 10, Speed 7mph, 1 min

Circuit 4
Hack Squats (this is against the wall with a ball), 20 reps
Seated Hamstring Curls, Reps to failure, 40 @ 75lbs
Hammer Curls, 20 reps (10 each arm) @ 25lbs
Jump Rope, Fast, 2 mins

Circuit 5
Crossover Lunges w/Hammer Curls, 20 reps @ 15lbs
Ball Crunches, 25 reps
Hanging Abs w/Twist, 8 reps each side, 16 total
Hill Run, Incline 15, Speed 7.5mph, 1 min

34 minutes, 252 calories burned

Then tonight's stairclimber session at home, 34 minutes, hill climb, level 8, 399 calories burned

Total: 651 calories for the day