Rotator cuff set 20 minutes . Someday when I have time I'll post exactly what I do here.

dumbbell front rauses 20x3lbs  20x5 lbs 20x 10 lbs

dumbell lateral raises 20x3lbs  20x5 lbs 20x 10 lbs

bent over lateral raises 20x3lbs  20x5 lbs 20x 10 lbs

seated bench press 20x10 lbs 20x15 lbs 20x20 lbs 20x25 lbs

weighted abs
 
crunches 20x5 lbs 20x10 ;bs 20x15 lbs

twisted crunches 20x5 lbs 20x10 ;bs 20x15 lbs

hypers 20x5 lbs 20x10 ;bs 20x15 lbs

twisted hypers 20x5 lbs 20x10 ;bs 20x15 lbs

stretch 15 minutes

I am finding these high reps to be difficult even with relatively light weight. I am also getting a jumps start on the challenge.

treadmill 15 degree incline 715 calories barefoot.

I am wearing ridiculolosly larhe arch supports in my garden shoes. I think it's helping my sore heel.

Shoulder is no worse but no better. None of my exercise movements are painful.

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