1/6 LEGS

10 min warm-up on rower

ball squats - 3x20kg
calf raises - 3x42.5kg
lunges - 3x20kg
deadlifts - 3x20kg

Cardio pt 1 (btwn 1st & 2nd set)
10 mins upright bike - level 5 - 3x30sec bursts level 10

Cardio pt 2 (btwen 2nd & 3rd set)
10 mins treadmill - 1.5% gradient, 4mph

Crunches on swiss ball with 5kg ball on chest (to fail)
Crunches (legs rested on swiss ball) using 5kg ball, lifting as high above chest and as far towards knees (to fail)


7/6 BACK/BIS

10 min warm-up on rower (avg 30s/pm)

1 arm row - 3x12kg
dual link lat row - 3x30kg
seated row 3x35kg
bb curl - 3x15kg

Cardio pt 1 (btwn 1st & 2nd set)
10 mins upright bike - level 5 - 3x30sec bursts level 10

Cardio pt 2 (btwen 2nd & 3rd set)
10 mins treadmill - 1.5% gradient, 4mph

Crunches on swiss ball with 5kg ball on chest (to fail)
Crunches (legs rested on swiss ball) using 5kg ball, lifting as high above chest and as far towards knees (to fail)

10/6 Cardio Hour!

Game of 5-a-sides, first one in ages, just not had the numbers. Technically, it was only 4 a side. Anyway good run around for an hour, gorgeous sunny day, clear blue skies, and i decided to wear dark trackie bottoms and t-shirt. Duh! Oh well, at least I worked up a sweat!

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