Day 420

SHOULDERS, TRI'S, & SPIN.

Get on the stationary bike. Up, off the saddle, for five minutes at medium resistance. Bump up the resistance, five more minutes. Bump it to a crawl, one minute.

Grab a mat, weights (10lb & 12lb dumbells), and a step.

With 12lb dumbells, walk 20yds and back, twice while doing a shoulder press constantly. Go down for narrow push ups, set of 15. Repeat for two full sets.

Grab dumbells, alternating front raise, set of 20. Go right into kickbacks, same arm, set of 10, then switch to the other arm, 10 more. Suicide run, longest distance 20 yds away. Ride the bike for 2 minutes. Repeat for two sets.

Ride the bike for two minutes, high resistance. Grab dumbells, standing flies, set of 15. Go right into narrow press, set of 20. Sprint 20yds, sprint backwards back, twice. Repeat for three sets.

With dumbells, lateral raises, set of 15. Bench dips, set of 30. Sprints, 20yds and back, twice. Ride the bike for two minutes. Repeat for two sets.

With your dumbells in the shoulder press position, keep your left arm at a 90 degree, shoulder press the right for 7, switch and repeat with the left arm. Then together for a count of 7. Immediately, repeat for a second set.

All weights down. Arms extended, straight, a bit above your shoulders, rotate your hands in a circular motion, one minute. DO NOT LET YOUR ARMS DROP. Immediately, arms out, straight, above your shoulders, pump your hands, one minute. Shake them out for 15 seconds and repeat for a second set.

I ran 15 minutes on the treadmill, incline 3, speed 6.0 before class. After class, I did 15 minutes on the elliptical, incline 12, resistance 6, keeping my speed to 185+ mph.