A total body experience

It had been a few days since I was able to get to the gym so I took a slightly different approach to my workout.  My body was feeling like it needed a "once over" or a total body workout.  Therefore, I set out to do a little cardio, and then hit upper body and lower body.  I only had about an hour and I chose to do 3.25 miles in 30 mins on the treadmill.  Followed this up with an upper body circuit consisting of cable bicep curls, cable chest flys on a stability ball, plank position rows and plank position reverse flys with dumbbells (see video below).  The latter two exercises are great for core stability and gleno-humeral stability (shld joint stability).  I also threw in some lateral raises for the deltoids on the cable column.  The upper body/core work was coupled with some single-leg deep squats with a greater than 90 degree angle, and what I call the "hamstring circuit" (see second video below).  I did at least 3 sets of everything for 10-20 reps.  I exited the gym approximately one hour after hopping on the treadmill.  I felt energized upon leaving the gym and not totally wiped out.  On a bit of a sidenote, I have decided that the race calendar for 2010 will consist of a sprint triathlon on August 29, and a half marathon through downtown Athens, GA on October 24.  Follow my training with workouts such as this one and more to come.  I promise lots of variety and always plenty of sweat.