Day 18: Exercise Day

My food diary for today:

Breakfast: peanut butter and honey on low gi
Snack: PvM bar
Lunch: boiled egg and avo on low gi
Snack: mineola
Supper: rump steak and wedges

Tonights exercise:

Warm up:
4 laps of track
Stretch
6 stations 2 mins each,
Stations:
1.Step
2.Track (I did bike instead)
3.Shuttles (I did lunges instead)
4.Sit-to-stands
5.Ladder and jog (I did squats)
6.Bike
Mat work between each station, 3 of these 2 sets of 15
Mat Work:
Ankle taps
Plank
Supermans
Back extensions
Side plank
Leg abduction
Oblique tilts
Pike
90 degree crunches
Roll ups
Bicycle crunches
Modified crunches
0-45-90 crunches
Toe touches
Static holds
Cross body crunches
Jackknives
Back extension progressions
Cooldown:
bicycle
cool down stretches

Total workout time: 01:07:₀₅
Max HR: 170
Avg HR: 132
Total Calories burned: 534 (50% fat)

A friend came to stay with us from JHB and the weekend was spend roleplaying at a con so bad bad Hila for the next couple of posts