At work:
Warm up: 10 min
Abd crunches: 3 x 20
Lower back bridges: 3 x 20
Alternate abd crunches: 3 x 20
Push ups: 3 x 20
High push up position hold: 1 min > low push up position hold: 1 min > follow by 10 push ups
Triceps dips (on the chairs): 3 x 15
Stretching: 10 min
After a shift: 4.4 mile run
Warm up: 10 min
Abd crunches: 3 x 20
Lower back bridges: 3 x 20
Alternate abd crunches: 3 x 20
Push ups: 3 x 20
High push up position hold: 1 min > low push up position hold: 1 min > follow by 10 push ups
Triceps dips (on the chairs): 3 x 15
Stretching: 10 min
After a shift: 4.4 mile run
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