Sunday, Sunday. I arranged to meet some friends in town for lunch at 1, and got to the gym at 10:30, which meant I had a lot of time to kill...
Warmup:
Overhead squats (with weighted bar) x10
Overhead lunges x 10 each side
Stability ball single leg squat 2x6kg x 12 each side
Sprint touch backs 2x2kg x 12
3 sets
push ups x 12
Alternating dead row 2x6kg x 20
4 sets
Stability ball chest flye 2x5kg x 12
Stability ball single dumbell row 7kg x 12 each side
4 sets
plank step-ups x 12 (6 each side)
Stability ball extended crunches x 12
3 sets
Treadmill - 1 minute sprint, 30 seconds rest x5
Stepper - program 3 (intervals) level 6, 10 minutes
Reclining bike - 3-minute easy ride to cool down
and then lots of stretching!
I always used to post weight and measurements on a Sunday, to measure my progress etc. I've not done that for a while though as I put on a fair bit of weight and didn't really want to advertise the fact. I think I'm doing ok though; I seem to have lost a couple of pounds and feel that my clothes are fitting better so that's always a bonus.
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