Notes by Nectar

I had my 13th session with Trevor on Sunday morning. After my usual 5-minute warm-up on the cross-trainer I did the following circuit:

• Treadmill x 1 minute at 5 km/h
• Treadmill x 1 minute at 7 km/h
• Treadmill x 1 minute at 7 km/h at a 3% incline
• Kettlebell swings x 30 seconds
• Combined squat/shoulder press (3-kg weights) x 30 seconds

I did that four times. After a short break I did another circuit:

• Tricep dips x 15
• Mountain climbers x 15 on each side
• Rest
• Tricep dips x 10
• Mountain climbers x 10 on each side
• Rest
• Tricep dips x 5
• Mountain climbers x 5 on each side
• Rest

I then did 5 minutes on the recumbent bike at resistance 7. And then there was another circuit:

• Combined squat/kick x 16
• Alternating lunges x 16
• Rest
• Combined squat/kick x 12
• Alternating lunges x 12
• Rest
• Combined squat/kick x 8
• Alternating lunges x 8
• Rest

And then there were a couple of stretches and I was done. Trevor was going to be on holiday for a few days and that was the only workout I did in the week.

Low point of the week? Making it to the gym only once.

High point of the week? I can’t think of anything!

Weight loss? I’m still at 73-74 kg, although went down to 72 kg again on Friday…

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