Thursday 13th December

Warm-up:

5 minutes cross trainer

Tabata burpees! Woohooooooo! Love these – laid off them for the past two weeks because the impact was jarring my deltoid, but back on them again now I think. Yay. And all that kicking and plyometrics has paid off – feeling super-springy.

Workout:

5 x supersets:

  • 5 x dragon flags (ish – up and down, although not all the way)
    Done using a pole (aka. the cable machine) as suggested by Aleks. Not bad.
  • 10 x lat pulldown things
    18.75kg, 21.25kg, 21.25kg, 21.25kg, 23.75kg (7/3)

3 sets of 10 x leg raises

5 sets of:

  • 10 x weighted hyperextensions: 5kg, 10kg, 15kg, 15kg
  • 10 x weighted oblique raises: bw, 5kg, 10kg, 10kg

4 sets of 10 x inverse rows

Stretching, especially my back

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