Shoulders, traps and abs

Emma Storey-Gordon

Shitty weather, so just went to the Stonecroft gym.

Dumbbell push press
30s x 12, 12, 12

Close grip push ups
20, 12, 12

Seated Arnold press
25s x 10, 10, 10

Seated French press
25lb x 12, 12, 12

Dumbbell front raise, alternating
25s x 15, 15, 15

Dumbbell skull crushers
20s x 15, 15, 15

Seated bent over dumbbell reverse fly
15s x 15, 15, 15

Dumbbell tricep extensions
25lb x 15, 15, 15 per arm

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Bicycle crunches
50, 50, 50 per side

Dumbbell side bends
40lb x 15, 15 per side

Scissor kicks
20, 20 per side

Abs

Streaky

Bicycle crunches
50, 50, 50 per side

Plank with feet elevated (untimed) x 3

Dumbbell side bends
40lb x 15, 15, 15 per side

Leg hip raises - 20, 20, 20

Side planks
30 seconds per side x 3 (continuous)

Abs

Bicycle crunches - 50, 50, 50 per side

Plank with feet elevated on a Swiss ball
38 seconds, 55, 49

Dumbbell side bends
40lb x 15, 15, 15 per side

Leg hip raises - 12, 20, 20

Side planks - 30 seconds each side x 3 (continuous)

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Treadmill - 15 minutes

Abs

Arsenal's new signing, Mesut Ozil.

Leg hip raises - 20, 20, 20

Bicycle crunches - 30, 30, 30 per side

Sit-ups - 25, 25, 25

Dumbbell side bends - 40lb x 12, 12, 12 per side

Scissor kicks - 50, 50, 50

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45 minutes swimming

Abs

Didn't have much time today, so I did a quickish workout at the Stonecroft gym.

Bicycle crunches - 30, 30, 30 per side

Plank with feet on a Swiss ball - 54 seconds, 45, 51

Dumbbell side bends - 15, 15, 10 per side

Decline sit-ups - 15, 15, 15

Scissor kicks - 30 seconds x 3

Side planks - 30 seconds each side x 2

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10 minutes running

Abs and swimming

Stonecroft workout this evening

Bicycle crunches - 30, 30, 30 per side
Plank with feet on Swiss ball - 47 seconds, 36, 43
Weighted crunches with dumbbell on chest - 29, 19, 14
Dumbbell side bends - 15, 15, 10 per side
Lying scissor kicks - 15, 15, 15 per side

20 minutes of swimming