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Effort per Workout Weight vs Time Workouts vs Time Exercise Exercise Raw Situps on Ball Leg Raises Crunches Bicycle Crunch Bike Reps Reverse arm leg raises on belly Rock Climbing Toe Touches Boxing Circuit Lunges Jumps (with Squats) Jump Squats Hills duck squat Burpies Triceps Dips Side Kicks Front Kicks Seated Row Lat Pulldown Dumbell Bicep Curl Bicep Curl Tricep Pushdown Dumbell Tricep Extension Chair Dips Elevated Push up Shoulder lift with elastics Biseps with elastics Boxing - uppercuts Jabs Seated Rows standing cable row Arm Circle Shoulder Lift park bench push up row lifts Stiff Legged Deadlifts Seated Rows One Arm Dumbell Row Chin Ups Walking Swimming Run Rower Bike X Trainer Star Jumps Jumping jacks Time Skate Ski Skiing Dips Bench Press Push Ups Home Stairs Hill Walking Trail Run Lake Guy Old Dam Stairs Lake Guy Lake Guy Trail off-tracks Rock Climbing Mentone Beach Steps Darebin Creek Steps Darebin Creek Steep Hill Darebin Hill Over Bridge Yarra Paddle Fairfield to Studley Park Yarra Trail Studley to Fairfield Darebin Creek Steps Short and Sharp PT Session Beach Mentone Beach Short Sharp Steps Mentone Top Half of Steep HIll, Run Push Ups Sit Ups Yoga at home Squats Lying Leg Curl Lunge Leg Extension Angled Leg Press Standing Calf Raises On hands and knees 90 degree leg raises Shoulder Lift One Dumbell Front Raises Lateral Raise Bent Over Lateral Raises Upright Rows 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 Days Weeks Fortnights Months

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