Alins work out program... with options

Warm up - Tread mill for up to 20 minutes (Option of skipping)

1 - Walking Lunges: Option with 5kg wieght over head)   21 - 15 - 9

2 - Sit Ups: Using inverted bench  30- 30- 30

3 - Squats/Push Press; Using bar, Squat + Push press with arms extended up. 21 - 15 - 9

4 - Plank: Hold for 60 seconds - x 3

5 - Dip Bar: Legs out horizontal, Hold until fail (time yourself) - x 3

6 - Push ups: Cheat by using knees (not toes)  21-15 - 9

My favorite Miri Run - 1200 Steps & up Canada Hill (At sunset)

Sunset over Miri

Trip Home including the ride of the rich and famous

Back to Perth for a School Holiday visit - Hooked up with my mate Al and did the very enjoyable Westcoast > Fremantle > City Loop. Also known as the ride of the rich and famous.

Another great part of visit was trawling thru my old boxes of travel photos and scanning some keepers.  This shot gave me a warm fuzzy feeling....

(BMX WA State Champs - 1984)