WALKING (Cardio) 14km (+2.9) ROWING (Warm Up) 5 mins PERFECT POSTURE (Class) 45mins AQUA AEROBICS 45mins TAI CHI CLASS 1 hour TREADMILL (Cardio) 0.66km - 10mins Top speed - 4.5 ROWING (Cardio) 1700m - 10mins 800m CROSS TRAINER (Cardio) 0.42km - 10mins TABATA Boxing - 8 sets of 20s BENCH PRESS 8kg - 20 reps 10kg - 12 reps 12kg - 10 reps 12kg - 8 reps | BENT OVER ROW 8kg - 20 reps 10kg - 12 reps 12kg - 10 reps 12kg - 8 reps SIT-TO-STAND 8kg - 20 reps 10kg - 80 reps 12kg - 12 reps 14kg - 10 reps 16kg - 8 reps THE PULLDOWN 10kg - 20 reps 12.5kg - 12 reps 15kg - 10 reps 17.5kg - 8 reps LIFT WEIGHTS OVERHEAD 2.5kg - 20 reps 2.5kg - 12 reps 2.5kg - 10 reps 2.5kg - 8 reps CIRCUIT (with AK) 2.5 mins - Cardio 1 min - Strength: Legs 2.5 mins - Cardio 1 min - Strength: Arms 4 Reps |
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