Day 63

TOTAL BODY STRENGTH.

Warm up with one long lap.

Grab medium dumbbells. With dumbbells in hand, lunge across the room. When you are in the down position, do a curl, all the way to the end. On the way back, keep your arms and dumbbells up. As you step up, push up the dumbbells...bring them down as you lunge down. Set of two.

Get heavy dumbbells, a mat, and two stools. Using the mat and the stools (one for each hand), do pushups, set of 10. Using the heavy dumbbells, bend at the waist and do butterflies, set of 10. Move right into curls, set of 10. Go through these for 3 sets.

Dead lift squats. Place on medium weights and do two sets of 10. Add a small amount of weight and do reverse pressure dead lift squats...as you slowly go down, count to four and push up fast. One set of 10.

With a step and a bar with medium weights, place bar as if you were going to do a squat and step one foot on the step. Bring the other leg up and kick. Continue for a set of 15, then switch legs. With two heavy dumbbells, legs apart, squat, reaching for the ground, set of 15. Three sets of all.

Chest press with medium weight. Two sets of 10. On the third set, reverse pressure...add a bit of weight, lower to a count of four and push up quickly. Set of 10.

Repeat from the beginning, and grab medium dumbbells. With dumbbells in hand, lunge across the room. When you are in the down position, do a curl, all the way to the end. On the way back, keep your arms and dumbbells up. As you step up, push up the dumbbells...bring them down as you lunge down. Set of two.