Last of the pre-paid sessions with Adam, personal trainer. Hereafter I will need to pay $40 for every half hour!



10 minutes on the treadmill (1km @ 5.5km p/h)

Step ups (3rd block) with 10 bicep curls @ 2.5kg weight
step ups (3rd block) with 10 reverse bicep curls @ 2.5kg weight
step ups (3rd block) with 10 hammer curls @2.5kg weight
step ups (3rd block) with 10 shoulder press @2.5kg weight

step ups (3rd block) with 6kg ball twists (right and left)

10 Exercise ball squats with 4kg medicine ball shoulder press
10 exercise ball squats with 4kg medicine ball toss

3 x 20 second abs stretch on the excercise ball (these REALLY hurt)

10 puch-pulls with pulley (left and right)
10 rowing pulls on pulley (each side)

10 'assisted' chin ups
10 'assisted' arm presses