Gerrard Rider Fitness

LONGEVITY “QUEENS & KINGS” of the Studio
Celebrating 4 Birthdays in 5 days.
BETSY “82” this Monday 22nd
GRAHAM “73” last Wednesday 17th
CAROL “72” today 19th
JANET “85” tomorrow 20th

IAN RYAN [kneeling] “turned 70 this week” with some of his training partners from left to right “Anne Maree, Pat, Julie, Irene, Hamish, Stuart, John & Andrew”

HEATHER HARRISON WITH HER TRAINING PARTNERS THIS MORNING ON HER 85th BIRTHDAY.

Book your place today
YOGA with NINA
Tuesday & Thursday @ 4pm
High Street Plaza
Meibusch Street

STUDIO 2…Almost ready

PHYLL, another truly Inspirational Woman turns 80 & is Stronger, Fitter & more Fexible today than she was 20 years ago.
In the 20 years PHYLL has been my friend & client she has this amazing ability to immediately & genuinely welcome newcomers into my studio.

HEATHER HARRISON’S 81st BIRTHDAY CELEBRATIONS THIS MORNING @ 5:30am (POST WORKOUT)
“BELOW IS HER 4:30am WORKOUT”

ROW 350mts...AMT 340mts...Crosstrainer 340mts...Stair Climber 280mts...Treadmill 200mts

NAUTILUS CHEST PRESS Alternating Left Arm then Right Arm x 8 then both arms x 8 (change to double weight for both arms)
INTEGRITY LYING LEG CURL Alternating Left Leg then Right Leg x 8 then both legs x 8 (change to double weight for both legs)
INTEGRITY LAT PULL DOWN Alternating Left Arm then Right Arm x 8 then both arms x 8
TECHNOGYM BICEP CURL Alternating Left Arm then Right Arm x 8 then both arms x 8
TECHNOGYM TRICEP ROPE Alternating Left Arm then Right Arm x 8 then both arms x 8 (change to double rope & double weight for both arms)

THEN 1 MINUTE SPRINT ON ROWER, AMT, CROSSTRAINER, STAIRCLIMBER & TREADMILL AFTER EACH STRENGTH SET (CHOOSE ONE AFTER EACH SET COMPLETING ALL 5) TOTAL 5 SETS.

ROW 350mts...AMT 340mts...Crosstrainer 340mts...Stair Climber 280mts...Treadmill 200mts

STRETCH