Wednesday, 28 June 2017

Today's exercise efforts - I need a lie down now

  • 0.2 mile warm up walk on treadmill
  • Shoulders and Back day on weights:
    •  4 x around the world. 
    • 4 x 10 reps Arnold press. 
    • 4 x 10 reps 90 degree lateral raise. 
    • 4 x 10 reps dumbbell front lift. 
    • 4 x 10 reps military press. 
    • 4 x 10 reps per arm upright row. 
  • 66 skips with rope. 
  • 140 squats. 
  • 510 abs. 
  • 46 sumo squats. 
  • 30 kettle swings. 
  • 35 push ups. 
  • 35 triceps. 
  • 23 dog legs. 
  • 23 donkeys. 
  • 14 burpees. 
  • 18 star jumps. + 15 star jumps
  • 13 squat jumps. 
  • 50 punches. 
  • 0.4 mile treadmill – slow jog /walk. 
  • 16 inner leg pulse. 
  • 25 box burpees. 
  • 36 mountain climber. 
  • Double box knee ups – 11 per leg. 
  • 50 butt kicks. 
  • 50 knee lifts. 
  • 12 side kettle reach.  
  • 13 box jumps. + 12 box jumps
  • 22 front kicks per leg. 
  • 6 standing / kneeling lunge with weight. 
  • 15 armpit fat raises + 12 armpit fat raises
  • 8 side to side lunge + 6 side to side lunge.
  • 4 plank walks. 
  • 18 second plank. 15 second plank
  • 10 outer leg raise. 
  • 10 inner leg raise. 
  • 2.5 mile jog on treadmill