dance, drink, ride your bike

Friday’s training:

1. Rollers – ride to the music – Pulp’s Hits

1. Babies (150 HR / 110 cadence)
2. Razzamatazz (150 HR / 110 cadence)
3. LipGloss (150 HR / 110 cadence)
4. Do You Remember the first time? (155 HR / 110 cadence)
5. Common People (155 HR / 110 cadence
6. Underwear (155 HR / 110 cadence)
7. Sorted for E's and Wizz (155 HR / 110 cadence)
8. Disco 2000 (160 HR / 110 cadence)
9. Something Changed (160 HR / 110 cadence)
10. Help The Aged (160 HR / 110 cadence)
11. This Is Hardcore (140~170 HR criss cross)
12. A Little Soul (140~170 HR criss cross)
13. Party Hard (140~170 HR criss cross)
14. The Trees (140~170 HR criss cross)

Total: 50 mins

2. Dumbbells: Strength work

lunges (17.5kg x 10) 3 sets
calf raises (17.5kg x 25) 3 sets
shoulder shrugs (17.5kg x 20) 3 sets
1 leg squat (12.5kg x 12) 3 sets
shoulder press (12.5kg x 10) 3 sets
front raises (2.5kg x 20) 3 sets
side raises (2.5kg x 20) 3 sets

Motivation: “raised on a diet of broken biscuits” – don’t underestimate the energy of Pulp!