Becky's Program
Warm Up & Stretch
Postural Correction Exercises
Cardio Vascular
Treadmill Manual Gradient 2.0 Speed 9.0 Time 10mins (Jog)
Stepper Random Level 7 Time 10mins RPM 65+
Rower Manual Level 5 3 x 350m 30s Rest Try Beat Each Time
Resistance
Swiss Ball Chest Press 1 x 20 Narrow Finish / Wide Finish 15lbs
Dead Lifts 1 x 20 Olympic Bar
Press Ups 3 x 10 Evert Hands - Normal / Split R, Split L
Free Squats 2 x 20 Toes Inverted 6kgs
Lunges Pattern 1 x 15 (ES) Step / Static / Max 10lbs
Walking Lunges 2 Laps
3 Tier Bicep Curls 1 x 15 12lbs
Tricep Dips 1 x 15 Bridge On Bench Dip Towards Floor
Medicine Ball Swings 2 x 15 Up – Down & Side To Side
Isometric Back Crawl 2 x 15
Step Up Overhead Arm Drive 2 x 15
Cool Down & Stretch
