I find my 2x intense weight sessions with my Personal Trainer, Leah Ryan (& whatever other strength training I can fit in) and my daily walks are enough for me per week. Mind you, my husband (Simon/ASN Owner) IS a training freak! He trains 6-7 days a week and sometimes 2 or even 3 session in one day! Eeek! I applaud his commitment, but realistically, we cant or don't all want to make the time to do that.

When it comes to training, I think I can offer sound & realistic advice to you...as I speak from an 'every day person' point of view. 

To get the best results I have a personal trainer. I'm very lucky to have Leah Ryan, owner of Industry Gym on the Gold Cost to be my personal trainer. (You can view Leah's profile on our website)... 

I do 2x Weight Training sessions a week with Leah. 

Each set I do 12-15 reps and 3x sets of each exercise. 

I train as hard as I can without adding too much extra strain on my existing shoulder/neck injury. 

I thoroughly enjoy my weight training sessions!! When I'm at the gym I'm not there to muck around! My goal in there is to build muscle. There is nothing better for a women to have a tight, toned physique. 

I also do a min of 3-4 cardio sessions a week for approx 45mins. If I'm busy I will do a 20-30min walk before breakfast and another 20-30min walk before dinner. 
I'm not into cardio machines at the Gym... Nothing beats walking outside for me! 

******************************** 
My training schedule:
(most things are supersets in 2 or even 3 lots of exercises all at once..) 

**TUESDAY'S** 
Bench Step Ups 

Close grip Tricep press on the Smith machine 

Cable Rope Crunches 

Free standing Squats - holding 10kg plate 

Bicep Cable Curls using cable cross over 

Leg Extensions 

Wide lat Pull down 

Hamstring Curls 

Stair runs 

Free standing Squats - holding 10kg plate 

Calves 

**THURSDAYS** 
Chest Press on Smith machine 

Pile squats 

Lying Bicep Curls 

Walking Lunges holding 5kg or 10kg in each hand 

Wide Lat Pull down 

Lying Glute press 

Lying Tricep Extension with D/B 

Lying Hamstring Curls 

Shoulder press machine 

Plate Squats – B/W 20-25 reps 

Smith Lunges 
(normal or reverse) 

Cable Rope Crunches 

**FRIDAY** 
Smith Triple Squat -Shoulder width stance/ wide feet stance/ feet together 10/10/10 

Smith Close Grip Triceps Press 

Leg Extensions 

Cable kickbacks -Using ankle strap 

Bench Step Ups 

Stair run + plate squats 

Cable Crunches 

Leg Press 

Hammer Press (chest) 

Step Out lunges holding Dumbbells