Ladies Gym – Melanie

Video	Sets	Reps	Weight	Comment
Chest Press – Ladies Gym	3	10-12	9kg	10 -12 reps 9K 9K 14K The idea is to get all 3 set at 14K, then we increase again
Cable Row – Ladies Gym	3	10-12	18kg	10 -12 reps 18k 18k 28k Maybe see if you can get 2 sets at 18k, last set at 28K
Squat Calf Raise – Ladies Gym	3	10-12	18kg	10 to 12 if you can 18k 28k 36k Maybe see if you can get 2 sets at 28k, last set at 36K you will notice the variation you can use with the foot bar, have a play
Hamstrings (fitball) – Ladies Gym	3	8	body weight	Body weight, remember to keep the hips tucked, no booty out, heels high to the ball, control with active arms.
Abs – Supine Powerhouse 90%	3	Timed		You want to start with a 10 Second hold and increase to 1 Minute holds. Back flat to the ground. Be sure to not bring legs to close to chest.
Hip Stability Side Clams	3 on each side	10	Body weight	knees in line with body, feet tucked behind. Elbow under shoulder, stabilise and lift the hip up. Keep the fee connected, open and close the knees
Moderate Cardio Workout	BIKE	5 to 10 min	Cardio	At least 15 minutes of cardio workout
Moderate Cardio Workout	Rower	5 to 10 minutes	Cardio	At least 15 minutes of cardio workout