No pain no gain

December 5, 2012 in fitness, health

Sooo week 3, I mistakenly thought things would be easier.

Monday was Women’s Health day

This is how things started

Warm up: star jumps – increase at each station from 1 – 10 followed with squat kicks from 1 -10 and a jog around the field.


  • 30 squats with dumbbell drop between legs
  • 30 hammer press with dumbbell
  • 30 alternating knee jumps with dumbbell
  • 30 star jumps with weights
  • 30 walking lunges
  • 30 pec decs
  • 30 tricep dips
  • 30 tricep extensions with theraband
  • 30 side to side push ups
  • Crunches, bicycle crunches
  • Plank – up down, side to side


Arms and core continued

Each round lower rep, starting with 15


  • Side to side push ups
  • Centre push ups
  • Star jumps
  • Tricep dips
  • Tricep extensions
  • Lateral raises
  • Shoulder raises
  • Bicep curls
  • Two  back exercises with a rope can’t remember their names
  • Plank – side plank, one leg side raise plank, reverse plank with flutter kicks and cross kicks
  • Crunches, bicycle crunches, v-sit

With the higher reps the workouts are more intense, this week my goal is to pace myself do as many as I can and to do the exercises properly.

Legs and cardio tonight.

1 response to No pain no gain

  1. Sounds hectic but you’re doing well!

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