My week

[Johnnylewis]

My week of hard work. 🙄

Next week I'll be in adding in a few of the advent calender as well.

Monday bootcamp 3/12

Set 1

D/line db press 22.5kg 15/12/10

Situps 3x 30 secs

Goblat Squats (12kg) 15/15/15

Star jumps 3x30 secs

Set 2

B/c curl to shoulder pres 10kg 15/12/10

Russian twist 10kg 3x30 secs

Squat jumps 15/15/15

Punch bag 3x30 secs

Set 3

Tricep kick back 10kg 15/14/12

Cruches 3x30 secs

Lunges body weight 20/20/20

Sprints 3x30 secs

Set 4

Shoulder shrugs 22.5 20/18/15

Leg raise 3x30 secs

Calf raises b/w 3x20

Punch bag 3x30 secs

Tuesday

Rest

Wednesday

Run 8.7k 54mins 52 sec (great run)

Thursday

3k walk 34mins

Friday bootcamp 4/12

Set 1

Push up armrap 30/26/20

Crunches 3x40 secs

Squats 12kg 20/18/15

Star jumps 3x40 secs

Set 2

Wide p/u armrap 28/17/12

Slam ball 3x 40 secs

Wall sit 3x30 secs

High knees 3x 40 secs

Set 3

Single arm row 22.5kg 15/12/10 e/a

Resitant band pull 3x 20 e/s

Jumping Lunges 3x20

Punch bag 3x 40 secs

Set 4

Tricep dip armrap 15/12/12

Butterfly kicks 3x40 secs

Weighted wall sit 10kg 3x40sec

Punch bag 3x40 secs

Saturday

Rest

Sunday

10k mountain walk 3hrs

4k walk with family 1hr 4mins

[AlMorr]

Another great week for you JL, just reading all your workouts makes me feel 😂You are such a inspiration to all of us here on Strength and Flex, your family must be very proud of you, when I was much younger I used to go regular 4K walks with my family but not all those other workouts you do. 😊

[CBDB Administrator Graduate Gold]

Wow! I’m intrigued! Did you plan the 4k Walk with the Family within the 10k or is that 10k walk + 4k walk.

What a plan! Nice work!

[Johnnylewis in reply to CBDB]

The 10k walk up the mountain was planned for sunrise this morning. Well the 3 mountains where planned just didn't know the proper distance. The 4k walk was later after I got home with kids and wife up a smaller hill lol

[CBDB Administrator Graduate Gold in reply to Johnnylewis]

Wow, that’s some “wee” walks! 👍🏽💪🦵

[linda9389]

Just as impressive as ever 👏👏👏