Get Fit, Be Fit, Stay Fit.

3×3km run
2x vertical runs
2x upper body gym
2x lower body aerobic
3x abs/core
1x swim

squat circuit:
30x squats
10s rest
30s hold squat
(60s rest and repeat 2x)

push-up circuit:
10x diamond
25x normal
(60s rest and repeat 2x)

gym circuit:
bicep curl
1h tricep ext
shoulder press
push-ups
(repeat)
bicep curl
bench row
bench dips
lat pull down x2
wrist extension

Come on myself gym 3x + run 2x + pool 1x! patience…discipline

Keeping up the gym routine so far:

• Push-ups
• Sit-ups
• Lateral Pull
• Lateral Raise
• Curls
• Press
• Flies
• Rows
• Tricep Extensions
• Squats

now to start running!

Starting to exercise a fair bit over the holidays, and within my service period I will amp it up and aim to achieve the following comfortably:

2.4km run under 11 minutes
8 Pull-ups
50 proper Push-ups
100 proper Sit-ups

2.4km run under 11 minutes
8 Pull-ups
50 proper Push-ups
100 proper Sit-ups
60s bridge hold (all sides)