Sunday morning my sister-in-law Melissa and I went to the local Keys Gym for a workout.  Ok, so our hubby's weren't too happy to have to play daddy day care since they wanted to be out on the boat already.  But I think they both knew that an hour workout for us meant SANITY!

So off we were to the gym where all the people there kept saying "wow, that looks hard", lol, I guess the keys people don't train too hard.  My intention was to do a FUN, OFF-MY-PROGRAM workout, but ended up with a kick butt workout and hamstrings sore for 3 days and counting.  OUCH!

Melissa is an avid runner so she wanted to run and I of course wanted to lift, so we did a little of both.  Here it goes:

A1.  Incline Dumbbell Chest Presses Drop Set 10-10-10

A2.  30 Push-ups with Rotation

A3.  1 Minute Treadmill Sprint (10MPH)

Rest 45seconds and repeat one more time for a total of 2 sets

B1.  Dumbbell Squats Drop Set 10-10-10

B2.  Bench Hops (Jump over a high bench from side to side) 30 Reps

B3.  1 Minute Treadmill Sprint (10MPH)

Rest 45seconds and repeat one more time for a total of 2 sets

C1.  Pull-ups (as many as you can) or Lat Pulldown Drop Set 10-10-10

C2.  30 Standing Cable Rows 

C3.  1 Minute Treadmill Sprint (10MPH)

Rest 45seconds and repeat one more time for a total of 2 sets

D1.  Deadlifts Drop Set 10-10-10

D2.  30 Stability Ball Leg Curls

D3.  1 Minute Treadmill Sprint (10MPH)

Rest 45seconds and repeat one more time for a total of 2 sets

E1.  30 Lateral Raises

E2.  30 Rope Pulldowns

E3.  30 Dumbbell Bicep Curls

Rest 45 seconds and repeat one more time for a total of 2 sets

This took us about an hour or so and HOLY MOLY, we were dripping in sweat and PUMPED and ready for the sand bar.  By the way, my hamstrings are still sore.

Try it, its pretty intense!

Stay tuned for my next post.  I will unveil my newest PROTEIN MUFFIN RECIPE!  And you will have the opportunity to get tons more of all my recipes.