Week 4 Workout D

Nutrition

0823 - Br: Roasted Pork (and coffee); 0910 - Mug of water; 1000 - Sn1: slimfast; 1200 - Lu: ; 1500 - Sn2: ; 1700 - Dn: Roast Lamb, carrots, baby sweetcorn; 1900 - Sn3: Maltesers, red wine, peanut butter sandwiches 

Weights

1 Deadlift = 3 x 8 x 60 (used dumb-bells)

2 Core hold with ball = 3 x 1 (each leg, no ball again)

3 Reverse lunge = 3 x 12 (each leg) x 9kg

4 Stability-ball jacknife = 3 x 12

5 Press-ups = 100

6 Door-frame stretch = 3 (each arm)

Cardio

30 mins flat treadmill