Brittany S. ~ Age 19

Level of Fitness: Intermediate
Goal: Tone

LOWER BODY & CARDIO

WARMUP: 10 mins warmup on Treadmill

WORKOUT & CARDIO:
Walking Forward Lunges(7 each leg) - 3x14
Machine Leg Extension - 3x10
Machine Leg Curls - 3x10
Calf Machine - 3x15
Wall Jumps 1x15, 1x20, 1x25
Pick 2 cards and do that many reps of bodyweight squats back to back, then run to exercise bike and do 100 rpm on level 3 for 2 mins and repeat sequence 5 times

Kevin S. ~ Age 25

CHEST & TRICEPS

WARMUP: 5 mins on Elliptical Machine

WORKOUT:
Dumbbell Incline Chest Press - 4x8
superset w/ 10 pushups* for every set throughout workout
Dumbbell Chest Punches - 3x8*
Dumbbell Incline Fly - 3x10*
Dumbbell Decline Fly - 3x10*
Dumbbell Pullovers - 3x10*
Machine Pec Deck - 3x10* each arm then 3x10 both arms* continuing to superset with pushups however last set is to failure

Audrey & Shannon C. ~ (Age 30)

UPPER BODY, ABDOMINALS & CARDIO

WARMUP: 10 mins on Elliptical
WORKOUT:
Machine Chest Press - 3x15
Pushups - 1x10, 9 , 8, 7, 6, 5, 4, 3, 2 & 1
Machine Chest Press - 3x20&5 to failure and `1xfailure
Bicycles - 2x20
6 inch leg lifts - 1x20sec, 1x30sec, 2x20+20kicks
CARDIO: (Run down & back, do jumping jacks with 5 cards picked; in between sets of jumping jacks do bike for 2 mins @ level 3 with rpm's above 100)* each time you go below 100 rpm's add 1 min

Richard E. ~ (Age 66)

UPPER BODY & CARDIO

WARMUP: 15 mins total - Intervals in Bike(1 min @ 60rpm, 70rpm & 80rpm and repeat 5 times)
Machine Vertical Press - 3x15
Dumbbell Alternating Chest Press - 3x20
Pec Dec - 3x15
Machine Middle Row - 3x15
Machine Bicep Curl - 3x15
Machine Tricep Extension - 3x15
CARDIO: 15 mins total - Intervals on Bike(1 min @ 60rpm, 70rpm & 80rpm and repeat 5 times)