Day 208

UPPER BODY ENDURANCE.

Warm up with two large laps.

Grab all kinds of dumbells, 8lbs to 25lbs. Standing, with 25lb dumbells, shoulder press, set of 6. Go down to 15lb dumbells, lift your arms straight up, as you are bringing them down to chest level, twist your wrists (palms should be facing outward when you start, inward when you get to your chest), set of 12. Still standing, grab 12lb dumbells, butterfly curls, set of 15. Push ups, set of 20. Repeat for two full sets.

Run a dumpster sprint.

Get a stability ball. With the 15lb dumbells, laying your shoulders and head on the stability ball with body flat and legs at 90 degrees, butterfly curls, set of 15. Go right into a chest press, set of 15. Lower your butt, arms in the air, alternating arm chest press, set of 30 (15 each arm). Narrow push ups, set of 20. Repeat for two full sets.

Run a dumpster sprint.

With 20lb dumbells, regular curls, both arms at the same time, set of 6. With 15lb dumbells, both arms at the same time, hammer curls, set of 12. With 10lb dumbells, alternating arms, regular curls, set of 30 (15 each arm). Wide push ups, set of 20. Repeat for two full sets.

Run a large lap.

Grab a pull up bar, a mat and a bench. Pull ups, set of 10. Regular push ups, set of 15. Bench dips, set of 30. Dumpster sprint. Repeat for five full sets.

Afterward, I did 10 minutes on the stair machine and 10 minutes on the eliptical.