Exercise for 7/13/06

Cardio:
30 minutes bike trainer

Core:
100 crunches
100 reverse crunches
20 oblique crunches/side
30 pelvic tilts held for 10 seconds each
bicycle, 30 seconds 3 times
100 standing obliques/side, holding 15 lbs

Shoulders:
dumbbell shoulder press: 15 lbs/side, 3 sets/12
shrugs: 15 lbs/side, 3 sets/20
dumbbell upright row: 15 lbs/side, 2 sets/12, 1 set/15
lateral raises: 10 lbs/side, 3 sets/10

Forearms:
wrist curls: 10 lbs/side, 3 sets/10
reverse wrist curls: 10 lbs/side, 3 sets/10

Lower body:
200 calf raises, feet straight
20 calf raises, feet turned in
20 calf raises, feet turned out