Monday

Warm Up:

jumping jacks x 20

30 secs of Side Plank (Right + Left + Centre) x 1

Work Out 1:

4Osecs of Kettlebell deadlifts / 20 secs of rest x 5 (16kg)

40 secs of push ups / 20 secs of rest x 5

Work Out 2:

40 secs of burpees /20 secs of rest x 5

40 secs of dead row / 20 secs of rest x 5 (16 kg)

Completed all 10/10 sets, current rep average 12-16 except for burpees which is at 6-8. This week’s goal is to get at least 10 reps in for burpees.

Thursday

Warm Up:

jumping jacks x 20

30 secs of Side Plank (Right + Left + Centre) x 1

Work Out 1:

4Osecs of Kettlebell deadlifts / 20 secs of rest x 5 (16kg)

40 secs of push ups / 20 secs of rest x 5

Work Out 2:

40 secs of burpees /20 secs of rest x 5

40 secs of dead row / 20 secs of rest x 5 (16 kg)

Completed all 10/10 sets, current rep average 15-17 except for burpees which is at 6-8. Still have yet to reach burpee goal

Saturday

Warm Up:

jumping jacks x 20

30 secs of Side Plank (Right + Left + Centre) x 1

Work Out 1:

4Osecs of Kettlebell deadlifts / 20 secs of rest x 5 (16kg)

40 secs of push ups / 20 secs of rest x 5

Work Out 2:

40 secs of dead row / 20 secs of rest x 5 (16 kg)

40 secs of shoulder press /20 secs of rest x 5 (4kg x 2)

Progress: Completed all 10/10 sets, current rep average 15 except for push ups which are at 12.