Gym | Week 4

Monday

Squats x 140

Sit ups x 140

Swimming - 40 lengths - 35 mins

Tuesday

4.74 mile run

Wednesday

Cross trainer - 30 mins - Level 7 - Interval training

Squats - 10kg barbell - 20 reps x 3

Leg press - 25kg - 20 reps x 4

Leg Curl - 25kg - 20 reps x 4

Leg Extensions - 25kg - 20 reps x 2

Abductors - 25kg - 20 reps x 4

Adductors - 25kg - 20 reps x 4

Squats x 150

Sit ups x 150

Thursday

4.08 mile run

Squats x 155

Sit ups x 155

Friday

Cross trainer - 30 mins - Level 7 - Interval training

Bike - 15 mins - Level 7 - 3.4 miles

Lat pull - 20 reps x 4 - 18kg

Seated Row - 20 reps x 4 - 18kg

Chest Press - 20 reps x 4 - 18kg

Rear Delt fly - 20 reps x 4 - 18kg

Squats x 160

Sit ups x 160

Saturday

9.48 mile run  - 2 hours 13 mins

Sunday

Squats x 180

Sit ups x 180

Bike - 6.30 miles