#operationtoneup

[smafirm]

"Start where you are. Use what you have. Do what you can.” Arthur Ashe

35 minutes on the Elliptical with resistance at Level 8 = 319 calories & 1.53 miles

[smafirm]

“Don’t judge each day by the harvest you reap, but by the seeds that you plant.” Robert Louis Stevenson

45 minutes on the Elliptical with resistance at Level 12 = 574 calories & 2.44 miles

5 sets x 20 slams with 20 pound Medicine Ball

[smafirm]

"The soul that gives thanks can find comfort in everything; the soul that complains can find comfort in nothing.” Hannah Whitall Smith

32 minutes on the Elliptical with resistance at Level 12 = 409 calories & 1.76 miles

[smafirm]

"Starting over is not a sign of failure, but a mark of courage; willingness to give yourself & your life another chance." Scott Stabile 25 minutes on the Elliptical with resistance at Level 12 = 310 calories & 1.43 miles

[smafirm]

"Enduring means accepting. Accepting things as they are & not as you would wish them to be & then looking ahead, not behind.” Rafael Nadal

35 minutes on the Treadmill with incline at Level 15 & Speed at 2.8 = 653 calories & 1.63 miles

[smafirm]

"Sometimes it takes great suffering to pierce the soul & open it up to greatness." Jocelyn Murray

45 minutes on the Treadmill with incline at Level 15 & Speed at 3.2 = 934 calories & 2.41 miles

HIIT Time: 45 minutes

2 sets x 100 ab crunches

5 sets × 12 reps @ 100 pounds on the low row

5 sets × 12 reps @ 30 pounds on the tri-cep pushdown extension

5 sets × 12 reps @ 30 pounds on the reverse tri-cep pushdown extension

5 sets × 12 reps @ 100 pounds on the lat pulldown

5 sets × 12 reps @ 20 pound dumbbell bicep curls

3 sets × 20 reps lateral raises with 10 pound dumbbells

[smafirm]

"Faith & prayer are the vitamins of the soul; man cannot live in health without them." Mahalia Jackson

45 minutes on the Treadmill with incline at Level 15 & Speed at 3.2 = 930 calories & 2.40 miles

[smafirm]

"It is not the strength of the body that counts, but the strength of the spirit." J.R.R. Tolkien

1 hour 5 minutes on the Treadmill with incline at Level 15 & Speed at 3.2 = 1,340 calories & 3.46 miles