Workout Adjustments

I have made a few adjustments to my current workout. I need to be careful and not over do it as I have high PB at the moment.

Weighted Crunch (upper abs) 12x
Bent-Knee Pull In (lower abs) 12x
Double Crunch with Cross (oblique) 12x Raised-Leg Obliques Crunch (Obliques) 12x
Two-Point Bridge (transverse abdominis) 5x Back Extension – x12 (lower back
Superman (lower back) 12x
Squat with Side Raise (glutes & shoulders) 12x Squats with Dumbbells (Glutes) 12x
Pile Squat with Bicep Curl (hamstrings & biceps) 12x Pile Squat with Dumbbells (Hamstrings) 12x
Push Up (chest) 12x
Fly (chest)
Bench Press (chest)
Bent Over Flyes (back) 12x Bent-Arm Dumbbell Row (Back) 12x
Side Raises (Shoulders) 12x
Hammer Bicep Curl (Biceps) 12x
Tricep Dip (triceps) 12x

    My dumbbell weights are;

    one:9kg (19.8lbs)

    Both: 18kg (39.6lbs)

    Both dumbbells are used for all exercises except the Weighted Crunch and the Pile Squat with Dumbbells were one dumbbell was used.

    Workout Adjustment: No Screw In My Cork!

    I have just finished my strength training workout and I have an adjustment to make to it.

    Corkscrew (Obliques) 8x

    Change to

    Raised-Leg Obliques Crunch (Obliques) 12x


    I have worked so hard with my strength training workout and at this stage not ready for the Corkscrew. I can hold my legs up but I can’t push them up and twist them (I am not able to keep any form). I am still just too big and bulky, I’ll save this one for a future workout upgrade.

    I am still moving forward, on my last workout for my obliques I was doing simple Oblique Crunches but now I am adding a little variation by raising my legs about 90°. I felt this extra tension so all is good!