Day 215

LEGS & ABS.

Warm up with two large laps.

With heavy weights, straight leg dead lifts, set of 15. Walking lunges, stopping every step to do three stationary lunges, 20 yards. 50 full sit ups. Repeat walking lunges with stationary lunges, 20 yards. Repeat for two full sets.

Run a small lap.

With 25lb dumbells, do 20 squats. With a 25lb plate, alligater crawl 20 yards. 50 leg lifts. Alligator crawl back 20 yards.

Run a small lap.

With 25lbs dumbells, do 20 more squats. Inch worm 20 yards. 50 more leg lifts. Inch worm back 20 yards.

Run a small lap.

Grab a step. With the step behind you, one foot on it, stationary lunges, set of 15, then hold for 15 seconds, flutter out for a set of 10. Switch legs and repeat. Squat jumps, with step between your legs, in squating position, jump up onto the step and jump down, set of 20. Repeat for two full sets.

With step in front of you, foot on step, back leg in lunge position, step up while bringing knee up, then back down, set of 15, hold, then flutter for 30 seconds. Switch legs and repeat. Two full sets.