HIIT session
- Wattbike pro – 45 seconds high, 60 seconds moderate x 14 @ 3.5 resistance – total distance 12,722m with an average split of 1:55.2
Cheeky little resistance session
- kettlebell swing 10kg x 10 reps x 4 sets
- Dumbell overhead press 5kg x 10 reps x 4 sets
- lateral shoulder raise 3kg x 10 reps x 3 sets
- lat pull down close-grip 27.5kg x 10 reps x 3 sets
- press-up on double-height step 10 reps x 3 sets
- wide grip hand for 30 seconds x 3 reps
- close grip hanging leg ups 10 reps x 3 sets
- planks of 45 seconds with 30 second rest x 3 reps x 2 sets
train hard, eat well and be happy 
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