Strength session

Aim: Strength development of core and abductors plus a bit on chest and arms for general tone.

Session
Warm up:
20 knee blocks
20 knee block + kick
2 X 10 side kicks
General rotations
Reps:
30 raised leg crunches (legs on ball)
2 X 30 sec side plank over ball
30 sit and twist standard situps
2 X 20 side crunches
30 sec front plank over ball
30 crunches on ball
2 X 30 sec side plank over ball
30 sec front plank over ball
30 leg lifts
10 roll ups on ball (ouch)
15 Hyper extensions on ball
2 X 10 press up (feet on ball)
2 X 15 Fly press (7 Kg)
10 "Gull wing" 7Kg per hand
2 X 10 Bicept Curl

Stretch

Overall about 40min.
With perhaps the addition of some shoulder presses this shouls form a good standard set.

Stats:
Weight 86.8
27.5 % Body Fat
27.4 BMI

The apparent slight increase in body fat percent is probably due to changes in my level of hydration and ramp up in excersise volume as much as anything else. Unfortunately I would also say the same for the apparent weight loss.