My programme's simple, because I am unable to retain info.
I walk there (usually) - it's 3000 steps.
12 mins on the weird curved treadmill thing - 2 mins at level 4 and then 1min level 5, one min level 10 for 10 mins, then a 2 min cool down on level 4. By then I am dripping sweat over everything, and the machine tells me my heart rate is 175ish, so, clearly, that's doing something.
Then I do 30 swings with the kettle bell, kind of a replacement squat (knackered ankle, not enough movement), so, 10kg kettle bell, hanging between knees, straight arms, stand up fast, squeeze butt and engage core, swing bell right up over my head and back down. It's quite fast.
Then, 10 military press with 5kg each arm
30 swings
10 military press
30 swings
10 military press
Then, fly, triceps on the resistance machine, 10 reps each x3.
Then, leg press, I like this one because I am quite strong - I do 30 x70kg, 30 x80kg, 30x70kg. Wobbly legs.
Then attempt press ups (I have never been able to do one, so am on the girly from knees press up), do about 25.
Then plank, do 30sec at a time because my core is shattered.
Then lots and lots of stretching and pelvic floor - I go into a quiet corridor on my own for peace and quiet, and, no audience or mirrors
Then lie down for a five minute of trying to think nothing and relax.
Then a really long shower.
Takes about 40 minutes in the gym and about 20 mins in the corridor.
I'm for a gym review in a week and a half. See what's changed.
I think it is definitely helping with stress, we've got a heap of family illness and that all falls on my shoulders. And, I AM fitter than I realised, which I am enjoying. I quite like being able to lift weights that are a good weight, it makes me feel good. I REALLY want to be abe to do a press up. I can plank for 1.45, so, it's not my core, just my shoulders.
What benefits are you noticing so far?