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.
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