Had to change it around slightly this week. Work has been hectic. Really enjoyed the Wednesday run. Great fun. Friday workout was tough. Oh I pushed myself on this one. Bit of change in structure of the workouts and I've really enjoyed it. Back to normal next week. It's good to change every now and again.
Buzzing as well another 1lb lost this week. Getting there slowly
Monday
Rest
Tuesday bootcamp 7/12
Set 1 -
Triple set - 30 sec rest between sets x10 reps each x3 sets
Db chest press
Db full opposite snatch
Slam ball
Set 2
20 min kettlebell full bodyworkout (utube)
Set 3
Core - 20 reps each no rest
Repeat twice
Crunches
Leg raises
Sit up thru
Bycle Crunches
Shoulder taps (20each arm)
Set 4
15min punch bag insanity workout (utube)
Wednesday
Run 4k (2k slow and 2k fast)
Thursday
Run 5k 37mins
Friday Bootcamp 8/12
Set 1 reps 12/10/8
Db Incline chest press (22.5kg)
Db standing s/p (10kg)
Tricep extension (10kg)
Biceip curl (10kg)
Repeat 3 times with 10 sec rest
Crunches
Leg raises
Sit ups
(20 reps each & repeat 2 times)
Punch bag 3x 40 secs
Set 2 reps 12/10/8
Flat Db Bench press (22.5kg)
Db standing s/p (10kg)
Tricep kick back (10kg)
Bicep hammer curl (10 kg)
Repeat 3 times with 10 sec rest
Raised legs
Flutter kicks
Plank
2x40 secs 10 sec rest
Punch bag 3x40 secs
Set 3
10 min insanity shadow boxing workout
Set 4
10 min run
Saturday
Rest
Sunday
Rest
