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Hayley's Workout 1-3

Hayley ProMuscle Challenge Workout Week 1

Warm up On Treadmill - 10mins

Stretching

Re-Warm On treadmill – 3mins

Workout A 

Pec Deck (chest) – (Seat Setting 6) 10-reps

1/ 10kg 2/ 15kg 3/ 15kg 

Lat Pull Down (Back) – Machine-10reps

1/ 20kg 2 /25kg 3/ 30kg 

Lateral Raise (Shoulders) – 10reps Seat Setting 2 (Dumbells)

1/ 4kg 2/ 4kg 3/ 5kg

Tricep Push Down – Machine – 10reps

1/ 15kg 2/ 15kg 3/ 15kg

Bicep Curl – With Dumbells – 10reps

1/ 4kg 2/ 4kg 3/ 4kg

Abdominals – with ball

3 sets of 20 reps

Side Bends – 15reps

3 sets x 4kg dumbells

Workout B

Leg Extensions – 12 reps

3 sets all 25kg (one puff- push up)

Squats ( with Dbells) – 15 reps

1/ 8kg 2/ 12kg 3/ 12kg

Lunges (with DBells) – 15 reps

1/ 7kg 2/ 7kg 3/ 8kg

HamString Curls – setting 3 -12reps

3 sets all 25kg (two puff- push down)

 

End of Week 3:

Weightloss - 8lbs

Waist – 2 inches

Hips – 1 inch

Cover art for Ciao Adios

On Air

Gaz Drinkwater playing Anne-Marie - Ciao Adios