• 5 kilometres on the treadmill at 10kph.
• 20 minutes on the Eliptical, level 2.
• 20 weighted jump squats, holding a 20 kilo plate weight.
• 60 sit-ups, holding 20 kilo dumbbell weights.
• 60 abdominal crunches, holding 20 kilo dumbbell weights.
• 30 pushups, holding a 20 kilo plate weight.
• 30 bicep curls, lifting 20 kilos right arm and 40 kilos left arm.
• 30 lateral pulldowns, lifting 30 kilo plate weights.
• 30 spine extension curls.
• 3 minutes wall sit.
• 6 kilometres walk to and from work, times 4.
• 10 kilometres from work to around town and back to work.
• 5 kilometre walk home.
Heightcm |  | Weight53 kg |  | Body Fat% |  |
Waistcm |  | Thighscm |  | Chestcm |  |
