Bris Fitness Center

After my surgery, I have not quite managed to get back to sports or any kind of exercises, but after approval from the doctor in October - November 2012, I finally got signed up at a fitness center.

The training has gone better than expected, and I have so far kept it in a superfine flow. I have been given a workout plan to keep up with every other day, and have even got some friends to join me.

The workout consist about 24 minutes stamina on the mill, with a program that's divided into 16 steps:

Heating:

• Step 01)     0:30 min., 5,5 km/h, 3,0 % incline
• Step 02)     1:00 min., 6,0 km/h, 4,0 % incline
• Step 03)     1:00 min., 6,3 km/h, 5,0 % incline
• Step 04)     1:00 min., 6,0 km/h, 4,0 % incline
• Step 05)     1:00 min., 6,2 km/h, 7,0 % incline

Set 1:

• Step 06)     2:00 min., 8,0 km/h, 2,0 % incline
• Step 07)     1:00 min., 9,0 km/h, 1,5 % incline
• Step 08)     1:00 min., 9,5 km/h, 1,0 % incline

Pause:

• Step 09)     1:00 min., 5,5 km/h, 2,0 % incline

Set 2:

• Step 10)     3:00 min., 8,5 km/h, 2,0 % incline
• Step 11)     2:00 min., 9,0 km/h, 1,5 % incline
• Step 12)     1:00 min., 9,5 km/h, 1,0 % incline

Pause:

• Step 13)     1:30 min., 5,5 km/h, 2,0 % incline

Set 3:

• Step 14)     3:00 min., 9,0 km/h, 1,5 % incline
• Step 15)     3:00 min., 9,5 km/h, 1,0 % incline
• Step 16)     1:00 min., 5,5 km/h, 1,0 % incline

following by various strength training, where everything is with 3 sets and 10 repetitions.

• Leg pres 60 kg
• Leg curl 12,5 kg
• Stomach 35 kg
• Seated rowing 15 kg
• Chest pres 15 kg
• Pull down 20 kg
• PecDec 12,5 kg
• Stretch lower back on the bench 3x10

Depending on how I feel I may add little extra on the plan, such as the plank, sit-ups/curl with and without the medicine ball, bench or weight, etc.