Well today was a first chance for a free personal trainer less session at the new gym. It broke down like this:
2km rowing at 7 in 9 mins~
20 reps shoulder press at 8
1km jogging at speed 9 in 7mins~
30 reps 4kg weights laying on back.
20 reps chest press at 6
10 reps leg curl at 9
Stretching exercises.
Not awful for a casual session I hope. Rowing should be <8 mins.