[quote name='MN5' timestamp='1365484380' post='358238']<br />
WHat's the current weight RB ?<br />
[/quote]<br />
I'm still under the tonne.

Fark me I'm sore from doing Kettlebells yesterday. Not only could I not complete some of the two minute rounds but I'm struggling to walk today! It's a good sore though, not a chronic old age sore.

Tuesday 9th<br />
<br />
Warm Up: Walk 1000m<br />
Run: 5220m 30 minutes Incline L4-6<br />
Warm Down: Walk 1000m 6kph Incline L6

Monday 8th. (40 minutes)<br />
<br />
•Run 1.5km <br />
•Papatoetoe Firemans KB Workout (30 mins)<br />
•Cool Down & Stretch<br />

8 April to 8 May:<br />
<br />
Six sessions per week: 40 mins duration<br />
<br />
Sample Overview:<br />
<br />
•Running Session (Indoor/Outdoor)<br />
•Kettlebell Circuit (inc TRX & BW)<br />
•Mountain Trail Intervals<br />
•Backyard Mini Strongman Circuit (TRX & BW)<br />
•Running Session (Indoor/Outdoor)<br />
•Gym: Weights<br />
<br />
Sunday: TM 5.5km

Crunches seem to give my lower back gip. Planks are good but do get monotonous. I like rotational stuff like cable chops and BB torques. Turkish Gets Ups are an awesome exercise. Deads, overhead squats and cleans are all great for building a strong core.

[quote name='JK' timestamp='1364289195' post='354994']<br />
All lovely exercises Red Beard. Gotta be good for ya!<br />
[/quote]<br />
You just can't beat the basics!

Tuesday: TIN (715-8pm)<br />
<br />
Hang Cleans, Squat, Good Mornings, Pull Ups, Bench, BB Rows, Stand BB Press

Monday 9am (40 minutes):<br />
<br />
Mountain hike/run: <br />
<br />
24 minute hike to Butlers Incline: (as fast as possible).<br />
<br />
20 minute trail run to Bucks Reef and on to car park.

Mountain trail: (Wairongomai Loop): 46 minutes