Long. Gym was closed so joined the 'sunday spin' class, then solod for an hour after. 60s tunes and pretty laid back. Mixed it up a bit and got over 2 hours
Longer spin today. Played some iphone scrabble, listened to some music, chatted to some of the boys, then put on some beats and pumped it up for 20mins or so. Managed to stand up a little bit today.
NB. Pendulum can be added to good spinning tunes - Salt in the Wound and Watercolour.
Side leg lifts, walking clams, med ball twist crunch, plank, press ups, hypers, full crunch with stick, glute FB push against wall thing, plus some lat stretching. Multiple sets