1hr fast bike ride hoose to sb park & back

**CORE WORKOUT
5mins rowing machine warmup
inclined situps - 2 sets
leg raises - 2 sets
TRX side planks, back planks 1 set - NO FRONT PLANK/LEG
2 sets 6KG db lift from shoulder in front & behind
roman chair back, sides - 2 sets
handled ball side excercise - NEEDS WORK

**FOCUS ON POSTURE AND THE MUSCLE GROUP**

5mins wamup, warmdown on running machine
front, sides on roman chair, glutes (lowered chair) too
10kg db sitting triceps behind head WATCH POSTURE
TRX front lying leg raises, side, back planks
TRX wide, narrow angled pullups
TRX wide angled pushups
sitting handled medicine ball side lifts
6kg db front, side straight arm raises
narrow front pullup
assisted wide front pullup
7kg db squats
leg raises on machine

30 mins running machine 1.8KM

1hr salsa

6/4/13 fast bike to bdx n back

8/4/13 swim

9/4/13 gym:
TRX front leg bends, front narrow presses
front, side 7kg dumblell raises - reduce
narrow pullups
assisted wide pullups
leg rasies x2
front raise x2
side raises
squats 7KG
biceps 7KG
db raise behind head 6KG

GYM BUSY AT 8-9PM
MISSED DUE TO GYM CONGESTION: SIDE, BACK PLANKS ON TRX

5 mins rower
10 mins running machine

2/4/12 1 hr swim
4/4/12 gym induction, TRX, 15 mins rowing machine, 5 mins running machine
5/4/12 1 hr vigorous bike

30/3/13 5 mile walk
31/3/13 1 hr bike - getting faster