Firey Monday

It was such a HOT day!
Got to the gym around 6:25pm.
Today is just Feiz and I.
Started off with 5mins of stretches.

Abs Workout Combo:
- 45 degrees upside down crunches (20 reps)
- Sit-on-bench ab squeeze (hand support) (20 reps)
- Repeat 2 more sets (30 reps each)

Shoulder Press Machine:
- One plate (3 sets x 15 reps)

Run in Lake Gardens & up the Carcosa - 3/4 round (about 2km)
Run once up 179 steps.
Run back to the gym.

9-Course Ab Workout (30 reps each):
- Basic crunches
- Knees at 90 degrees crunches
- Touch toes in the air crunches
- Elbow to knee side crunch
- Right side hip raise
- Left side hip raise
- Lift legs (straight up) & touch crunch
- Legs up-bent-out-in-up
- Rolling ab crunch (alternate roll to left & right)

Shoulder press warm up:
3 sets of 15 reps - Extended shoulder press with 2kg weights

Shoulder & Bicep Combo (3 sets with 5kg weights each)
- Shoulder press - sitting (15 reps)
- Alternate (stand-up) biceps curls (15 reps)

Triceps (3 sets with 2 plates):
- Triceps pull downs

Swim 40laps x 25m - 20mins

-End-