2nd April @ JWSH Weights Session

Grace Ong:
Squats 3 X 15 - 10kg, 20kg, 22.5kg
Wrist curls 3 X 15 - 3, 4, 4
Tricep Extensors 3 X 10 - 5, 5, 5
Crunches 3 X 20 - 1.25, 1.25, 5
Balance 3 X 1min

Yap:
Squats 3 X 15 - 10kg, 20kg, 22.5kg
Wrist curls 3 X 15 - 3, 3, 4
Tricep Extensors 3 X 10 - 8, 8, 8
Crunches 3 X 20 - 5, 5, 5
Balance 3 X 1min

Ah Pei:
Squats 3 X 15 - 10kg, 20kg,
Wrist curls 3 X 15 - 3, 3.5, 4.5
Tricep Extensors 3 X 10 - 8, 8, 8
Crunches 3 X 20 - 1.25, 1.25, 1.25
Balance 3 X 1min

Brother BB:
Squats 3 X 15 - 10kg, 20kg, 22.5kg
Wrist curls 3 X 15 - 3, 3, 3
Tricep Extensors 3 X 10 - 5, 5, 5
Crunches 3 X 20 - 5, 2.5, 5
Balance 3 X 1min

Leia:
Squats 3 X 15 - 10kg, 20kg, 22.5kg
Wrist curls 3 X 15 - 6 LBs, 6,6
Tricep Extensors 3 X 10 - 8, 8, 8
Crunches 3 X 20 - 5, 5, 5
Balance 3 X 1min

Yunting:
Squats 3 X 15 - 10kg, 20kg, 22,5kg
Wrist curls 3 X 15 - 4, 4, 4
Tricep Extensors 3 X 10 - 8, 8, 8
Crunches 3 X 20 - 5, 5, 5
Balance 3 X 1min

Wee:
Squats 3 X 15 - 10kg, 20kg, 22,5kg
Wrist curls 3 X 15 - 6 Lbs, 6, 6
Tricep Extensors 3 X 10 - 5, 5, 5
Crunches 3 X 20 - 1.25, 5, 5
Balance 3 X 1min

Esther
Squats 3 X 15 - 10kg, 20kg, 22,5kg
Wrist curls 3 X 15 - 4, 4, 4
Tricep Extensors 3 X 10 - 5, 5, 5
Crunches 3 X 20 - 2.5, 5, 5
Balance 3 X 1min

XX
Squats 3 X 15 - 10kg, 20kg, 22,5kg
Wrist curls 3 X 15 - 6lbs, 4kg, 6lbs
Tricep Extensors 3 X 10 - 5, 8, 8
Crunches 3 X 20 - 5, 5, 5
Balance 3 X 1min

Jamie
Squats 3 X 15 -
Wrist curls 3 X 15 - 3, 6lb, 6lb
Tricep Extensors 3 X 10 -
Crunches 3 X 20 - 2.5, 2.5, 5
Balance 3 X 1min

24th Nov @ ITE(Stadium - Fitness Corner)

attendance: 13

bee leng
shaula
su min
esther
jamie
minpei
grace ong
kayan
xiao xuan
yunting
clarissa yap
grace ng
chern hwee


-stretching
-10 min warm up run

- push up
- squats
- shoulder press
- sit up
- incline pull up
- monkey bar
- pararell bar

-mini exercise game-
- push up
- crunches
- squats
- leg raise
- bicycle
- row
- bridge
- siccors leg
- glute-bridge march
- star jump
- jumping jack
- reverse crunches

-cool down