Fitness Week 4

Monday

Warm Up:

Jumping jacks x 20

60 secs of side plank (centre) x 1

30 secs of Side Plank (Right + Left ) x 1

Work Out 1:

4Osecs of Kettlebell deadlifts / 20 secs of rest x 5 (20kg)

40 secs of push ups / 20 secs of rest x 5

Work Out 2:

40 secs of burpees /20 secs of rest x 5

40 secs of dead row / 20 secs of rest x 5 (16 kg)

Completed all 10/10 sets, current rep average 15 except for burpees which is at 8-10. Accomplished last week’s goal for putting in 10 reps in for burpees.

Thursday

Warm Up:

Jumping jacks x 20

60 secs of side plank (centre) x 1

30 secs of Side Plank (Right + Left ) x 1

Work Out 1:

40 secs of Kettlebell deadlifts / 20 secs of rest x 5 (20kg)

40 secs of push ups / 20 secs of rest x 5

Work Out 2:

40 secs of burpees /20 secs of rest x 5

40 secs of dead row / 20 secs of rest x 5 (16 kg for the first two sets, 20kg for the next 3 sets)

Completed all 10/10 sets.

Saturday

Warm Up:

Jumping jacks x 20

60 secs of side plank (centre) x 1

30 secs of Side Plank (Right + Left ) x 1

Work Out 1:

4Osecs of Kettlebell squats / 20 secs of rest x 5 (8kg)

40 secs of Kettlebell dead row / 20 secs of rest x 5 (20kg)

Work Out 2:

40 secs of Kettlebell shoulder press / 20 secs of rest x 5 (4kg x 2)

40 secs of Kettlebell Jump Squats (frog jumps) /20 secs of rest x 5 (8kg x 2)

Progress: Completed all 10/10 sets. Most reps average between 12-15 except for frog jumps which is at 10 jumps.