User:SirLouise/sandbox

Plans/To-Do List [Last Updated : 10th Apr]

 * Buy materials needed for suspension training bands
 * Ask contacts about The White Party
 * Plan a proper diet
 * Set goal weights
 * Dictate the week's schedule
 * Pack room
 * Find IC
 * Think : Mushroom
 * 17th April CCM orientation + James
 * 18th TR orientation + Z
 * 19th TR orientation + Stayover
 * 20th TR

Homework
Please take down the timing.
 * 5 Times a Week
 * 1) 200 push up
 * 2) 200 sit up
 * 3) 50 pull up
 * 4) 2min front plank x 3 sets
 * 2 Times a Week
 * 1) RUN - 4km run x 2sets per week

Gym group
(Week of 9th April)
 * Core exercise
 * 1) Med ball front throw 1min 30sec x 3 sets
 * 2) Med ball Twist 2min x 3sets
 * 3) Back extension 1min x 3 sets
 * 4) Wiper (On the flr) 2min x 3sets


 * Strength training
 * 1) Bench press 5reps x 3 sets
 * 2) Bench pull 5reps x 3sets
 * 3) Squat with weights 10 reps x 3sets
 * 4) One arm row or seated row (rowing side) 10reps x 3sets

(Week of 16th April)

1. Push Up- 30reps 2. Pull up- 10reps 3. Burpees- 20reps 4. Squat- 30reps Do all the exercise 2 cycle= 1Set

Total do 3 sets.

Please take down the timing you take for 1 set.

Gym group Please note down and let your group leader know.

1. Bench Press 5 reps x 3 sets 2. Bench Press (7.5kg per side) 1min x 3 sets 3. Incline Sit up (with 10kg weights) 15reps x 3sets (just upward no need to do twisting to the side) 4. Dead lift 10 reps x 3 sets

Core exercise 1. Medicine Ball left n right twist- 2min x 3sets 2. Medicine ball front throw 2min x 3sets 3. Back extension 1min x 3sets 4. Wiper 50reps x 3sets 5. Medicine ball shoulder press (5kg ball) 2min x 3sets

Run 4km run x 2 Sets Timing to be recorded also.

Goals

 * Abseiling Certificate
 * Sports Climbing Certificate
 * Kayaking 1 Star
 * Kayaking 2 Star
 * First Aid Course
 * Basic Helms Certificate
 * Recrea Certificate