Day 61

LOWER BODY.

It was raining so we had to warm up inside.

Warm up with two sets of high knees (there and back, approximately 40 yds, was one). Went straight into squats, set of 30 and holding at 15 and 30 for 20 seconds each. Two sets of butt kickers and back to a set of squats. Two sets of side steps, then into a set of 30 lunges. Two sets of normal jogging, then one more set of lunges.

With a partner, one rides the stationary bike until the other partner is done. On the bike, must be standing the entire time, NO SITTING. When done, grab medium dumbbells, place them on your shoulder and do one set of 20 squats. Place them on your shoulders, keeping one foot on the step, bring your other leg up to a high knee and back down into a squat, set of 15. Switch legs and do it again. Grab one heavy dumbbell, squat position, feet facing outward, dumbbell in the middle between legs and squat, set of 15. Switch back to the bike and repeat...doing this whole set of exercises, twice.

After you are done with the bike, partner goes to bike and you do the exercises. With medium dumbbells, set of 30 stationary lunges. Place dumbbells on your shoulders, with one leg on the step while step is at your side, bring the other leg up for high knees then back down to a squat, set of 15 then switch legs and repeat for one set of 15. One set of 15 luggage lifts (medium dumbbells at your side, squat to reach them and pick them up, then squat to put them down, that is one). Switch and go back to the bike so you both get in 2 full sets.

With your partners, mats facing eachother with the step in between you. One foot on the top of the stop, the other leg straight up in the air. Lift your hips for a set of 30, holding at the 10's for 15 seconds. Switch feet and repeat. Then place both feet on the step and repeat. Do these for two full sets.

Lay on your side. Short, quick leg lifts for 30 seconds. Move straight into small circles for 30 seconds. Then straight into more lifts (lift your leg up and back) for 30 seconds. Repeat all these on the other leg.