gym workout
Items in this hypelist
abs (x2)
scissor kicks
x20
dead bugs
x20
side reaching bicycles (weighted)
x20 each side
toe crunches (weighted)
x20
in and outs
x20
suitcases (weighted)
x20
upper body (4kg dumbels, 14 cable machine)
face pulls
10 x 3
bent over row
8 x 3
hammer curls
8 x 3
tricep bends
8 x 3
shoulder press
8 x 3
front raises
12 x 3
around the worlds
8 x 3
bicep curls
12 x 3
legs
leg press
3 x 10
leg curl
3 x 12
leg extension
3 x 8
pulses
x10
ballerina jumps in and out
x10
low calf raises
x20 (10 each side)
pulses and raises
x10
bouncing lunges
x10 each side
cardio
11 incline at 4.8 mph on treadmill
20 mins
or stairmaster level 5-6
20 mins
