Day 210

LEGS.

Warm up with two large laps.

Grab a box and a set of heavy dumbells (25lbs). Step ups, each leg, 45 seconds. Rest for 20 seconds. Repeat for four sets.

Lunges, 20 yards, at each step, do five stationary lunges.

With one large dumbell, 30lbs or more, wide squats with feet facing outward. Do for 45 seconds and rest for 20 seconds. Repeat for four full sets.

Lunges, 20 yards, at each step, do five stationary lunges.

Ice skaters for 45 seconds, rest for 20 seconds. Repeat for four full sets.

Lunges, 20 yards, at each step, do five stationary lunges.

Squats, holding for full 45 seconds, rest for 20 seconds. Repeat for four full sets.

With both 25lb dumbells on your shoulders, side step ups with squats, set of 10 each leg, repeat for two sets. With a bungie, step on the middle with handles crossed, side step 20yds and back. With dumbells on shoulders again, forward step ups, set of 10 each leg, repeat for two sets. Side walk with bungie one more time.

Run a large lap.

Grab a 45lb plate. Weight push about 20yds and back. Straight into a dumpster sprint. Repeat for five full sets.

After class, I did an additional 15 minutes on the eliptical.