Day 75

UPPER BODY.

Warm up with one large lap.

Grab heavy, medium, and light dumbbells, a mat, and a gym ball. Push ups, set of 20. With heavy weights, curls, set of 15. Resting your head and shoulders on the gym ball, heavy weights, chest press, set of 20. Go straight into narrow chest press (while holding the weights, put your hands together and push up and down), set of 20. Sitting on the gym ball, lean forward and bring weights up and down, bending at elbow, set of 20. Repeat for two sets.

Run quickly a short lap.

In high plank position (push up postion with butt in the air), medium weights in hands, bring the right up while bending the elbow, then the other hand, continue for set of 20. Sit on the gym ball, medium weights, skull crushers, set of 20. Standing, arms straight up, medium weights, shoulder press, set of 10. Keeping arms up, shoulder press on the the right arm, set of 10. Shoulder press the left arm, set of 10. Repeat for two sets.

Three dumpster sprints.

Arms at your sides, bent outward with light weights, curls, set of 20. Putting arms, with light weights, out in front of you, elbows at chest height, palms in, slowly lift upward above head while turning palms outward, set of 20. Hammer curls, set of 20. Laying head and shoulders on gym ball, butterfly lifts, set of 20. Standing, arms at your sides, lift weights in front of you to chest height, bring down then lift to the sides and down, set of 20. Repeat for 2 sets.

Run one short lap.

Repeat one set of the entire workout, sets of 12.