Day 462

CORE & ARMS.

Warm up with a large lap.

Grab a mat and a medicine ball. In sit up position, ball straight above your head, sit ups, set of 25. Put ball down, still in sit up position, cross one leg over the other, cross crunch, set of 25 on the left, switch, set of 25 on the right. Repeat for three full sets.

Side plank position, raise hips for a count of 10, hold on the tenth for 15 seconds, continue with 10 more, switch sides and repeat. V/N's, set of 25. Repeat for three full sets.

Grab a partner and semi-heavy, medium, and light dumbells for you to share. Partner A does 30 alternating curls with the heavy dumbells while Partner B does bench dips until Partner A is done, switch and repeat. Do three full sets.

Partner A does a set of 15 hammer curls with heavy weights while Partner B uses the resistance band to do 15 tricep curls (with arms at a 90 degree, pull down on resistance band then spread the hands apart, keeping elbows in tight), switch and repeat. Do three full sets.

Partner A takes the heavy dumbells, holds them at a 90 degree, arms out in front of you, walks 30 yards and back. Partner B does standing skull crushers until Partner A gets back, switch and repeat. Do three full sets.

Run a dumpster run (its .21 of a mile)

Back to your mat. "Kawahata" sit ups (one leg straight out, off the ground, the other leg bent and off the ground) for a set of 15, switch legs, another set of 15. Laying on your hands, hip raises, set of 15. Scissor lifts on his count switch legs, both legs off the ground (about 5 seconds between each shift), set of 30. Do three full sets.

Bicycle crunches, 30 seconds. With your feet on the ball, high plank, 1 minute. Repeat for three full sets.

Keeping the medicine ball at your chest, but not touching your chest, full sit ups, set of 50. Dumpster run.

After class, I did 15 minutes on the stairmill (level 7), 20 minutes on elliptical (resistance 6, incline 12), then another 10 minutes on the stairmill (level 6)...had to leave a bit early to take Hailee to her doctor's appointment.