Friday’s not gonna keep me down so Sat and Sun I did the following:

Strength Circuit (Sat)

(2 minutes rest between each set)

  • Pull Ups: 3 x 2 sets
  • Calf Raises (dumb bell and bucket): 10 x 3 sets
  • Decline Push Ups: 10 x 3 sets
  • Chin Ups: 3 (just for the hell of it!)
  • Core…
    • Sit Ups: 10 (5 sec hold)
    • Plank: 1:30

Strength Circuit (Sun Morning/Afternoon)

  • Forearms…
    • Dumb Bell Wrist Curl: 10 x 3 sets
    • Wrist Roller: 2 x 3 sets
    • Wrist Twists (sledge): 8 x 3 sets
  • 1-Legged Squat (to table): 5 x 3 sets
  • Chin Ups: 3 x 3 sets
  • Wide Grip Pull Ups: 1

Core Workout (Sun Evening)

  • Core Workout…
    • Sit Ups: 10 x 3 sets (3 sec hold)
    • Hanging Leg Raises: 5 x 3 sets (3 sec hold)
    • Side Bends (Sand Bucket): 10 x 3 sets
  • Core Circuit…
    • Side Plank (Right): 30 secs
    • Side Plank (Left): 30 secs
    • Plank: 1 min
    • …2 min rest…
    • Side Plank (Right): 30 secs
    • Side Plank (Left): 30 secs
    • Plank: 30 secs

Conditioning Circuit (Sun Evening)

  • 15 Burpees
  • 3 x 3 minute rounds of the All Round Fighting Audio.
  • 15 Burpees
  • 20 Chinnies