Wacky Wednesday

Arrive at the gym at 6pm.
Feiz, Shahriman, Dan & Uncle Mike were all there!

Started with stretches for warm up.
Again, Feizal was already covered in sweat! (pretty sure it's the jump rope!)

Abs Combo Workout (20 reps each, alternate)
- Crunches (at 45 deg)
- Stomach curls on bench (hand support)

Triceps-back pull (over head) - 5 plates x 15r
Stomach pull downs (on knees) - 8 plates x 15r

Ran in Lake Gardens (slight drizzle then it stopped gradually) up the Carcosa to the stairs.

- Jumping Jacks x 10

- Burpies (push up & jump) x 10

- Ran up 179 steps (1st time without stopping!)

- Walked down 179 steps

- Jumping Jacks x 10

- Stair Climber x 10

- Squats x 10

- Burpies x 10

- Half ran, half walked up 179 steps

- Walked, half skipped down 179 steps

- Burpies x 10

- Stair Climber x 10

- Squats x 10

- Skip Lunges x 10 

- Jumping Jacks x 10

- Half ran, half walked up 179 steps

- Walked down 179 steps 

Back to the gym. 

Triceps pull downs (3 plates) - 3 sets x 15 reps


Additional Abs Workout (motivated by Julian)
Holding (with both hands) a 10kg Kettle Bell, knees bent,
swing between knees (using core of body) - 20 reps x 2

Holding (with both hands) a 12kg Kettle Bell, knees bent,
swing between knees (using core of body) - 20 reps


Abs Combo Workout (20 reps each, alternate)
- Crunches (at 45 deg)
- Stomach curls on bench (hand support) 


Stretch to cool down + Triceps push-ups (2 x 15)


*swimming cap broke* 
Swam 10 laps x 4 x 25m - 25 mins


-End-