Personal training – the one with more chest

My chest is sore from all of the push ups yesterday otherwise, I feel OK except for the lingering cold. The weather has definitely turned and it’s very bracing when I walk to the car. This is a bit of a pain – it will take me a long time to get going.

Warm up

Eight minutes on the treadmill, moderately fast pace with a small incline.

Back & chest

Lateral pulldowns, wide overhand grip for 20 repetitions. Then push ups, 15 repetitions off the bench. These two exercises are one set, repeat four times.

Upper body

Just when I think my chest can’t get any more tight, I get to do dumbbell bench press on the bench. After 20 repetitions I drop one dumbbell and do pullovers (straight arm extension, weight is lifted from my stomach to over my head for 20 repetitions. Repeat both exercises four times.

Interval

Squat jumps. Squat, hands touch the floor, jump with hands extended above the head 20 times. Then 20 tricep dips off the bench. Both exercises are repeated 20 times.

Shoulders

My upper body is screaming and I’m not at all happy to see five medicine balls lined up on the floor. They’re all the same size and colour but different weights and I won’t know how heavy they are until I pick them up. The first one feels like 2kgs, unfortunately the second ball is 8kgs.

Shoulder press, 20 repetitions with each ball. Repeat set of five balls twice.

Stomach

Leg raises on the bench, 20 repetitions and four sets. Three sets of stomach crunches with the legs extended on the bench.

Cool down

The cool down is more of a ‘keeping warm’ in this weather. Five minutes on the treadmill and then I need to rush home so I’m ready when my parents come to pick up their sausage dog.