Sets

Reps

Diagram
/Descrip
tion

Exercise

Sets

Leg Press

12-15

Toes in front of knees, ankles in

line with knees and toes turned
slightly out to side.

Lunges

12/12

Drop straight down so front thigh

parallel to floor. Keep back heel
off floor and knees slightly bent.

12-15

Feet shoulder width apart, keep

legs straight, stick bum out and
lean forward from hips. Keep
back straight, soon as you feel
back is going to bend stop and
pull back up.

Kettlebell Deadlifts

D/Bell Shoulder press

D/Bell Side raises

Reps

Date completed/Weight used

8-10

Sitting or standing, Palms face

mirror and hold d/bells above
head. Bring them down to 90
degree angle in elbows and push
back up so arms straight.

1-2

10

D/bells stop & start at side of

body, take up just below shoulder
height & release slowly.

20

Same position as crunches;

hands on thighs and slide it down
side of thigh to knee. Repeat
other side.

S/Ball Sid
e crunches

Diagram/Description

1-2

Date completed/Weight used