Workout a and abs and a 20minute walk with the dogs.
Workout A:
Warm up:
Bicycle (no arms just legs)-2mins
single and double leg extentions with an exercise ball - 10 each leg single and 10 total for double
weight crosses (sat upright take weight from bottom left to top right and vice versa) on exercise ball - 10 each side
push up position then opposite legs out x 10
front exercise ball hip extentions x10
mountain jumpers x 10
breakdancers x 10
Skipping 1 min medium speed
1 min fast speed
Main:
L Chin ups( when legs are out at 90*-hard!)-9+10+8 Bent deadlifts (PB) 60.6kg-9+8+6 (struggled with grip initially but tried doing alternate grips for 2nd and 3rd set and it was brilliant!)
Squat press 13kg (per dumbell)-10+7+5 Push up decline with 6.3 kg on back-14+12+10
Renegade rows 19kg(PB)-10+8+6 1 arm swing(PB) 24kg-8+7+6
Chest press 28kg -4+4+3
Run up and down stairs with 13.9 kg on back x 16
Abs:
Incline scissors- 30+30+30
incline reverse crunches- 15+13+12
incline straight leg pulses,push down on-20+20+20
Of course the L chin ups are abs too
Good workout
