My first solo workout - though I did speak to Adam who was doing some training of his own.



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 bicep curls with 4kg weight
10 reverse bicep curls with 4kg weight
10 hammer curls with 4kg weight
10 shoulder press with 4kg weight

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

5 minutes on exercise bike to cool down



I used to go to the gym before my kids were born - I did an hour and a half every few days of cardio, weights and swimming... I am still in disbelief at how badly I have let myself go.