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Posted 13 February 2012 by Ingrid Romero

Ingrid Romero's


Workout Routine

Monday: Legs (heavy)

30 min on Stairmill with sprinting intervals
Squats 4 sets x 10 reps
Step ups with dumbbells 4 reps x 15 sets each leg
Leg curls 4 x 12
Stationary lunges with dumbbells 4 x 15
Leg Press 4 x 10
Dead lifts 4 x 10

Tues: Upper Body and abs

(body weight) and 30 min running
Pushups with rotation at the top 4 x 20
Dips 4 x 20
Pullups (as many as I can get)
Leg lifts with rotation 4 x 40
Crunches on stability ball with resistance 4 x 50
Wood chops 3 x 20

Wednesday: Plyometrics and core

Jump lunges 3 x 25
Speed Skaters 3 x 30
Box jumps 3 x 15
Line hops 3 x 45 sec
High knees and leap frogs in sand 5 x 1 minute
Over head throws with med ball 3 x 15
Jump rope 5 x 3min
Plank (feet on bench and arms on stability ball) 3 x 1min
Side plank 3 x 1min each side

Thursday: Upper body (light weight)

30 min elliptical ramp high and high intensity
Dumbbell chest press 3 x 20
Seated Row 3 x 20
Shoulder press 3 x 20
Dumbbell curls 3 x 20
Tricep pulldowns with rope 3 x 20
Lat pulldowns 3 x 20
Front and Lateral Raises 2 x 20
Incline ab bench 4 x 50
Roman Chair 4 x 25

Friday: Legs (light weight high reps)

30 min stair mill
Leg Extensions 4 x 25
One leg Squats 4 x 20 each leg
Weighted Donkey Kicks 4 x 25
Hack Squat 4 x 25

Saturday: OFF

Sunday: Track workout

Sprints: 2 x 60 yards
Sprints with chute 3 x 40 yards
Stairs: 6 x
High Knees 4 x 30 yards
Tuck Jumps 3 x 15
Skips for height 3 x 15

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