Day 17: Exercise Day

My food diary for today:

Breakfast: all bran flakes + granola with low fat milk
Snack: yogbar
Lunch: peanut butter sandwhich
Snack: peanuts and biltong
Supper: baked meatballs, rice and salad

Tonights exercise:

Warm up:
5 min bike
Stretch
We did 2 circuits, cardio in between, ab work and cardio to cool down. Each exercise lasted for 45 seconds
Circuit #1:
Pezzi roll ups
Lateral step overs on airex
Russian twists
Quick steps
Rocket bag squats
Stretch cable squats
Circuit #2:
Hedgehog bridging (supine)
Close grip push ups on airex
Calf raises
Band pull
Isometric wall squat
Stretch cable bicep curls
Cardio:
bicycle
Abdominals:
Cross body crunches
Supermans
Plank
Static ab hold
Cooldown:
bicycle
cool down stretches

Total workout time: 01:17:₁₀
Max HR: 178
Avg HR: 140
Total Calories burned: 693 (45% fat)