Tuesday 22nd – Gym – Arms, core and bike

Today my hamstrings were a little tight so I decided I would do an easy cycle rather than a run as a warm up in the gym. 
 
I did 20 minutes, intervals between level 6 @ +100rpm and level 8 @ +90rpm and did 10k – 6.2 miles.  280 calories.
 
Then I went onto do my Arms and core work – mainly with 7kg weights:
 
EXTENDED SHOULDER PRESS 3 X 12
BENCH PRESS 3 X 12
PULL OVERS 3 X 12
INCLINE BENCH PRESS 3 X 12
BENCH DIP (FEET UP) 3 X 12
BICEP CURL 3 X 12
GYM BALL ALT PUSH PRESS 3 X 12
WEIGHTED GYM BALL CRUNCH 3 X 20
JACK KNIFE 3 X 12
LEG SCISSORS 6 X 12
GYM BALL THROWS 3 x 12
BALL ROLL OUT 3 X 12
RUSSIAN TWIST 4 X 12
PRESS UP 3 X 12
CABLE PRESS DOWN 3 X 12 – 30lbs
 
Felt good after it – an hour of weights and 20 mins on the bike.  🙂
 
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