Monday, 3 July 2017

Friday's exercise efforts

  • Biceps and Triceps.   
    • Bicep curls with bar – 4 sets of 11 reps. 
    • Tricep dips – 4 sets of 11 reps. 
    • Bicep curl with weights – 4 sets of 20 reps. 
    • Tricep raise – 4 sets of 11 reps. 
  • 60 skips with rope. 
  • 150 squats. 
  • 530 abs. 
  • 44 sumos. 
  • 35 kettle swings. 
  • 37 push ups. 
  • 37 triceps. 
  • 24 dog legs. 
  • 24 donkeys. 
  • 15 burpees. 
  • 25 star jumps. 
  • 14 squat jumps. 
  • 50 punches. 
  • 2 mile treadmill – slow jog /walk. 
  • 17 inner leg pulse. 
  • 30 box burpees. 
  • 40 mountain climber. 
  • Double box knee ups – 12 per leg. 
  • 50 butt kicks. 
  • 50 knee lifts. 
  • 12 side kettle reach.  
  • 14 box jumps. 
  • 12 front kicks per leg. 
  • 7 standing / kneeling lunge with weight. 
  • 18 armpit fat raises. 
  • 8 side to side lunge. 
  • 4 plank walks. 
  • 25 second plank. 
  • 11 outer leg raise. 
  • 11 inner leg raise. 
  • 3 deadlifts. 
  • 10 spotty dogs. 

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