Day 60

UPPER BODY.

I have yet to see any difference between Upper Body, Upper Body Endurance, and Upper Body Strength. Just sayin'.

Warm up with one long run (about half mile). Grab a mat, gym ball, a set of heavy dumbbells and medium dumbbells, and a step. Start with the heavy and as things get harder, move to the medium.

With head and neck supported by gym ball, body out like a table, do 20 chest press with dumbbells. Same position on the ball, with dumbbells, put hands together and lift up and down, set of 20. Stand up and do shoulder lifts, set of 20. Do three full sets.

Run one short lap, about a quarter mile.

With head and neck supported by gym ball, body out like a table, do 20 butterfly lifts with the dumbbells. Do 30 push ups. While standing, do 30 curls (15 each arm) with the dumbbells. One the step, do 30 dips. Do two full sets.

Three dumpster runs (jog about 50 yards, sprint back).

With an elastic band, wrap around a pole if alone. With the band 3/4 of the way extended, palms facing in, pull back and forth, slowly. Do for 30 seconds. Switch to palms up, pull back and forth, slowly, for 30 seconds. Place the band at face level and do curls, again, for 30 seconds. Then in that curled position, hold for 30 seconds, elbows high. With band still high, palms down, keep your arms at shoulder height and pull back and forth for 30 seconds. Continue for two sets.