PT4

- Elliptical 15 mins - 100 calories (very difficult to do when u have a sore quad)
- Push up to plank 20 (first set), 10x3 (afterwards)
- Vertical leg crunch 25x4
- Leg raise 25x4
- twist with weight plate 25x4
- treadmill 1.5km at 15% incline

dietery changes:-
-avoid minyak2/fried food
-lite dinner obviouslly

with level t4 going down and age is not on my side- have to be extra hard to be superfit...

must do planks everyday now to strengthen the core and back
(back pain go awaaaay please - time to buy a new mattress)