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An easy ride into town beach first thing this morning to find a swag of boot campers working out.

sports adventure_town beach

Now warmed up after the ride I rolled into 30 minute full body weight workout. 
3 sets of…
20 x push ups
20 x squats
20 x dips
20 x lunges
20 x step ups &
2 minute plank
(with a short 30 second break between each). This simple and safe type of training works a wide range of muscles together unlike isolated muscle workouts on machines, builds functional strength not bulk.
sports adventure_pushups sports adventure_squats sports adventure_lunges sports adventure_plank sports adventure_dips
Perfect for to help build a fit, lean and strong body.

When starting out simply vary the number of repetitions of each exercise so that it feels challenging but is not too strenuous and stop immediately if you feel pain or discomfort.

And finally I finished with a quick swim in the unusually cold, red-weed water.

sports adventure_walking bike

#fitness #health #lchf
#portmacquarie #iloveportmacquarie
#strengthtraining # fullbodyworkout

I am Rod Bucton. This is Sports Adventure.
I help busy over 40 year old fathers 
get fit, lean, strong and get out and play.
To apply for a free coaching call visit