Day 70

CV POWER & ARMS.

Warm up with one long lap.

Get a step, set of heavy dumbbells and medium dumbbells. Start all with heavy, move down to medium dumbbells as necessary. Curls, set of 20. Standing skull crushers, one heavy weight, set of 20. Set of two suicides (go 20yds, back, go 40yds, back). Repeat for three full sets.

Dumpster sprints, set of four, back to back.

In the pushup position, arms extended, one dumbbell in your hand, keep it to your side and extend only your elbow, set of 15. Switch hands and repeat, another set of 15. Stand and do hammer curls, set of 20. Set of two suicides. Repeat for three full sets.

One long lap, timed. Mine was (eek!) 3:57.

Chair dips (on the step) as many as you can do in 30 seconds. With dumbbells, arms facing outward, curls, as many as you can do in 30 seconds. Regular curls, set of 15. Go right into single arm curls, with the other arm in a 90 degree holding weight, set of 15. Switch, and another set of 15. Repeat for three sets.

Move to the treadmill. Incline at 8.0, jog for two minutes. Move incline up to 10, jog for 2 minutes. Incline up to 12, jog for two minutes. Move incline down to 10, sprint for one minute. Incline down to 8, jog for two minutes, then sprint for one minute. Incline down to 6, jog for 2 minutes. Incline at 0, sprint for one minute, then jog for two minutes.