Workout: Tuesday December 8, 2009 Mercy and Dr. Echo's plan
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Warm Up/Prep
5 minutes
Circuit 1
1 ) Dumbbell Row
3 sets of 10
Tone your upper and middle back, biceps, and rear delts.
2 ) Static Lunges
3 sets of 8
Like squats, these lunges really work your butt and thighs.
3 ) Jumping Rope
3 sets of 1
1 minutes
This is an outstanding form of cardio in terms of calorie burning and toning quads, hamstrings, and calves.
Circuit 2
1 ) Seated Row
3 sets of 10
This exercise targets your upper and outer back muscles
2 ) Pelvic Thrust
3 sets of 10
This exercise uses your own body weight as resistance.
3 ) Jumping Jacks
3 sets of 1
1 minutes
This is an excellent form of cardio that you can perform anywhere.
Circuit 3
1 ) Superman
3 sets of 10
Develop your own superpowers with this back-strengthening move!
2 ) Forward Lunge
3 sets of 10
This exercise strengthens the muscles in the legs for better control and balance.
3 ) Jumping Jacks
3 sets of 1
1 minutes
This is an excellent form of cardio that you can perform anywhere.
Circuit 4
1 ) Dumbbell Biceps Curl
3 sets of 10
This simple curl isolates your biceps.
2 ) Bicycle Crunch
3 sets of 10
The bicycle targets your rectus abdominus (inner and outer obliques).
3 ) Jumping Jacks
3 sets of 10
This is an excellent form of cardio that you can perform anywhere.
Circuit 5
1 ) Concentration Curls
3 sets of 10
The concentration curl really isolates the biceps by taking any assistance from the back and shoulders totally out of the equation.
2 ) Russian Twists
3 sets of 10
Want six-pack abs? This is a full-on abdominal routine that works the rectus abdominus, internal and external obliques, and transverse abs.
3 ) Jumping Rope
3 sets of 1
1 minutes
This is an outstanding form of cardio in terms of calorie burning and toning quads, hamstrings, and calves.
Cool Down
5 minutes
, so she has set up a fitness plan for me 5 days a week, with Sun and Wed off.
thanks Mercy baby! 
hehehehehehe
