No Shame in the Shakes

Our trainer brought a brand new workout today and exceeded the previously mentioned butt-kicking sessions. Here's what I can remember of the 60-minute exertionfest:

1. Started with some warm-up laps
2. 8 x 200 @ 48 seconds or less each
(clocked first 6 at 46-47 seconds each; the seventh at 45 seconds; the last one at 39 seconds)
3. Lunge position - arm raises with weights (one minute, followed by 15 sec rest)
4. Lunge position - sun salutation with weights (one minute)
5. Lunge position - pump arms with weights (one minute)
6. leg raises
7. superman pose
8. swimmer pose with one minute swim motion
9. Push up position - bent elbow, up and hold
10. Push up position - up and then down on 6-count
11. Push up position - bent elbow, hold half way for 30, 60 seconds
12. 10 Push ups
14. side plank leg lifts
15. side plank hold pose
16. wall sit - one minute with weights and bicep curls
17. figure skater pose - one minute each leg
18. Finish on the bike - 70 rpms for 60 seconds x 2

By the end, my arms were dead and my quads were shaking. Mark's comment was "There's no shame in the shakes." That about sums it up.