Day 473

UPPER BODY STRENGTH.

Warm up with 5 minutes on the stationary bike.

Grab a partner. Curl bar with medium to heavy weights (with a 25lb curl bar, I used one 10lb plate on each side), set of 15, switch. Repeat so you both complete 4 full sets.

With your partner, grab a set of heavy dumbells (I used 35lb'ers). Partner A, set of 10 on each arm, bent over rows. Partner B, set of 20, jack knives. Switch and repeat for four full sets.

Incline chest press, spot eachother. Start with medium weights, going up each set, set of 10, then two sets of 8, then a set of 6. We started with 25lb dumbells, went all the way to 40lbs.

Partner A uses a resistance band, shoulder press with the resistance being on the way down, set of 15. Partner B does 15 wide pushups. Switch, repeat for four full sets.

With your partner, grab a stability ball and 12lb, 15lb, and 20lb sets of dumbells. Partner A walks a quarter mile with the 12lb'ers, doing a shoulder press the entire way. Partner B, using the 20lb'ers, head/neck/shoulders on the ball, body up like a table, set of 15 chest press then a set of 15 butterflies. Switch and repeat for two full sets.

Partner A, using 12lb'ers, curls while walking a quarter mile. Partner B, with head/neck/shoulders on ball, 20lb dumbell, overhead extenstions with arms straight, set of 15, then narrow chest press for a set of 15. Switch and repeat for two full sets.

Partner A, using 12lb'ers, hold your arms out at a 90 degree, twist your wrist forward and backward while you walk a quarter mile. Partner B, standing, hammer curls, set of 15, then skull crushers, set of 15. Switch and repeat for two full sets.

High plank walk with a push up about 30 yards and back.

Before the workout, did 30 minutes on the stairmill, level 7. Elliptical machine, 15 minutes, resistance 6, incline 12. After class we did a 30 minute kickboxing class.