Exercise: Week 20

Exercise Week 20
	Rest Day
	Weights +20min Exercise Bike +Kathy Smith Core Workout DVD & Stretch
	20min HIIT MA_running plan (Wk 1 Day 1)
	Weights (added calf raises with 25kg)
	20min HIIT (Wk 1 Day 3)
	Rest Day
	Weights (continued with calf raises +added 20kg to the fitball squats)

For the time being my weights workout consists of:

• 5 min warmup on treadmill or elliptical trainer
• Leg Press: 3 sets of 10 reps @ 60kg
• Lat Pull Down: 3 sets of 10 reps @ 30kg
• Shoulder Press: 3 sets of 10 reps @ 9kg (my weakest area)
• Chest Press: 3 sets of 10 reps @ 18kg
• Cable Row Pulls: 3 sets of 10 reps @ 28kg
• FitBall Squats 3 sets of 20 with 10kg weight in each hand
• Core training: Hover on ball until fatigue
• Back extensions until fatigue
• Stretching
• Cardio Blast 5min on treadmill or elliptical trainer

** HIIT Running plan = (see image)

click for larger image