01.29

1hr jog.

01.28

Circuit x 1

Ring rows x 50

Reverse lunges x 50

Push-ups x 50

Squats x 50

Crunches / Reverse crunches x 50

Swings 16kg x 50
30-120sec between exercises, 2min between circuits.

01.26

60min elliptical

01.25

60min elliptical

01.24

Circuit x 1

Ring rows x 50

Reverse lunges x 50

Push-ups x 50

Squats x 50

Crunches / Reverse crunches x 50

Swings 16kg x 50
30-120sec between exercises, 2min between circuits.
Neck harness and rolls

01.23

60min elliptical

01.22

60min elliptical

01.19

40min jog, cut short.

01.17

Circuit x 2

Ring rows x 40

Reverse lunges x 40

Push-ups x 40

Squats x 40

Crunches / Reverse crunches x40

Swings 16kg x 40 30-120sec between exercises, 2min between circuits.
Neck harness and rolls

01.16

50min elliptical.

01.15

50min jog.

01.14

Circuit x 3

Ring rows x 40

Reverse lunges x 40

Push-ups x 40

Squats x 40

Crunches / Reverse crunches x40

Swings 16kg x 40 30-120sec between exercises, 2min between circuits.
Neck harness and rolls

01.12

60min elliptical.

01.11

20min jog, had to cut it short
Foundation training, basic sequence

01.10

Circuit x 2

Ring rows x 30

Reverse lunges x 30

Push-ups x 30

Squats x 30

Crunches / Reverse crunches x 30

Swings 16kg x 30 30-120sec between exercises, 2min between circuits.
Neck harness and rolls

01.09

45min jog.

01.08

40min jog.

01.07

Circuit x 3

Ring rows x 30

Reverse lunges x 30

Push-ups x 30

Squats x 30

Crunches / Reverse crunches x 30

Swings 16kg x 30 30-120sec between exercises, 2min between circuits.
Neck harness and rolls

01.05

35min jog.

01.04

Circuit x 2

Ring rows x 20

Reverse lunges x 20

Push-ups x 20

Squats x 20

Crunches / Reverse crunches x 20

Swings 16kg x 20 30-120sec between exercises, 2min between circuits.
30min elliptical, 131 AHR.
Neck harness and rolls

01.02

30min Jog

01.01

Foundation training, Basic.
Circuit x 3

Ring rows x 20

Reverse lunges x 20

Push-ups x 20

Squats x 20

Crunches / Reverse crunches x 20

Swings 16kg x 20
30-120sec between exercises, 2min between circuits.
Back is feeling back to normal so added in light swings.