Warm up - Tread mill for up to 20 minutes (Option of skipping)
1 - Walking Lunges: Option with 5kg wieght over head) 21 - 15 - 9
2 - Sit Ups: Using inverted bench 30- 30- 30
3 - Squats/Push Press; Using bar, Squat + Push press with arms extended up. 21 - 15 - 9
4 - Plank: Hold for 60 seconds - x 3
5 - Dip Bar: Legs out horizontal, Hold until fail (time yourself) - x 3
6 - Push ups: Cheat by using knees (not toes) 21-15 - 9
With crazy traffic, air pollution, limited open spaces or parks, heat, humidity & often no beaches for miles, SPORT in S.E Asia can be a challenge! Posting since 2009, these are my stories of cycling, running, swimming, football, cricket, cross-fit, rock climbing, adventure racing, street chess & many more sports in S.E Asia; including Vietnam, Cambodia, Philippines, Malaysia & Sarawak, China, Singapore, Japan, Borneo, Bali..and a few adventures from Australia.
Sunday 26 April 2015
Friday 24 April 2015
Thursday 9 April 2015
Trip Home including the ride of the rich and famous
Back to Perth for a School Holiday visit - Hooked up with my mate Al and did the very enjoyable Westcoast > Fremantle > City Loop. Also known as the ride of the rich and famous.
Another great part of visit was trawling thru my old boxes of travel photos and scanning some keepers. This shot gave me a warm fuzzy feeling....
Another great part of visit was trawling thru my old boxes of travel photos and scanning some keepers. This shot gave me a warm fuzzy feeling....
(BMX WA State Champs - 1984) |
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