Workout

No.	Link	No.	Link
Abs workouts
1	5 min abs	11.	Body Fat Calculators
2.	General warmup	12.	Calories count
3.	Warm up exercises	13.
4.	Perfect warm up	14.
5.	8 minute Warm Up	15.
6.	Belly Fat Burner	16.
7.	7 best Ab exercises	17.
8.	9 Exercises for a Flat Stomach	18.
9.	Yoga poses to burn belly fat	19.
10.		20.
Pilates		Pilates Lessons
1.	Pilates slides	0.	Warmup
2.	Full Pilates workout	1.	One Hundred
3.	Pilates and lower back ache	2.	Leg Circles
4.	Exercises for lower back pain	3.	Roll Ups
5.	'About' Pilates series	4.	Rolling Back / The Seal
6.	Simple Pilates stretches	5.	Single and Double Leg Stretch
7.	Pilates 100 + others	6.	Beginner Pep Talk
8.		7.	Criss Cross
9.		8.	Side Stretches
10.		9.	The Saw
11.		10.	Swimming
12.		11.	The Teaser
13.		12.	The Cat
14.		13.	INTERMEDIATE
15.		14.	Hundreds(2)

BMI and Body Fat Calculations 

Day and Date	St.	lbs	kgs	BMI		Accu- Measure %	Jackson/Pollock %	Durnin/Womersley %		GeoMean %
Thur,20th Feb 2014	12	9	80.29	29.45
Sun, 16th Mar 2014	12	0	76.2	27.95		(Tape Measure Height:65,Neck:15,Abdomen:34 - 19.8)
Thur,20th Mar 2014	11	13	75.7	27.79
Sun, 23rd Mar 2014	11	12	75.3	27.62		14.7	[12,9,4,12]  15.16	[4,5,10,6]  15.84		16.25
Thur,27th Mar 2014	11	11	74.8	27.04
Thur,  2nd Apr 2014	11	10	74.4	26.87
Sun,  6th Apr 2014	11	9	73.9	27.12*
Thur,10th Apr 2014	11	8	73.5	26.96*
Thur,24th Apr 2014	11	8	73.5	26.96*
Thur,  1st May 2014	11	6	72.6	26.63*
Sun, 11th May 2014	11	3	71.21	26.13*
Sun, 18th May 2014	11	2	70.76	25.96*
Sun,  9th June 2014	11	1	70.31	25.79*
Thur,14th Aug 2014	11	1	70.31	25.79*
Thur,27th Nov 2014	11	2	70.76	25.96*
[New series, 2018]
Mon,  1st Jan 2018	11	11	74.84	27.46
Mon,  8th Jan 2018	11	11	74.84	27.46
Mon, 29th Jan 2018	11	10	74.39	27.29
Mon,   6th Feb 2018	11	8	73.48	26.96
Mon, 12th Feb 2018	11	7½	73.14	26.83
Mon, 19th Feb 2018	11	7	73.03	26.79
Mon, 26th Feb 2018	11	4	71.67	26.29		21.9	[12,12,10,13]   18.31			20.37
Mon,  5th Mar 2018	11	1	70.31	25.79		21.9	[12,12,10,13]   18.31			20.37
Mon, 12th Mar 2018	10	13	69.40	25.46		21.9	[12,12,10,13]   18.31			20.37
Mon, 19th Mar 2018	10	12	68.95	25.29		21.9	[12,12,10,13]   18.31			20.37
Mon, 26th Mar 2018	10	10½	68.27	25.04		21.9	[12,12,10,13]   18.31			20.37
Mon, 2nd Apr 2018	10	9½	67.81	24.88		21.9	[12,12,10,13]   18.31			20.37
Mon, 9th Apr 2018	10	8½	67.36	24.71		21.9	[12,12,10,13]   18.31			20.37
Mon, 30th Apr 2018	10	7½	66.90	24.54		21.9	[12,12,10,13]   18.31			20.37
Mon, 7th May 2018	10	7½	66.90	24.54		21.9	[12,12,10,13]   18.31			20.37
Mon,14th May 2018	10	5½	66.00	24.21		21.9	[12,12,10,13]   18.31			20.37
[Hospitalised June 8th, 2018-July 11th, 2018]
Thu, 5th Jul 2018	9	1½	57.8	21.20
Thu, 23rd Aug 2018	9	10½	61.9	22.71
Mon,27th Aug 2018	9	12½	62.82	23.05
Mon,17th Sep 2018	10	4½	65.54	24.05		**[US Navy]	Abdomen, Neck, Height
Mon,1st Oct 2018	10	6	66.22	24.38		18.83	33, 14.5, 64.88			18.83
Mon,29th Oct 2018	10	7½	66.90	24.64		18.83	33, 14.5, 64.88			18.83
Mon,19th Oct 2018	10	12½	69.63	25.47		18.83	33, 14.5, 64.88	[WHR:  Ideal<0.9] 34/38=0.894		18.83
Mon,10th Dec 2018	11	0	69.85	25.72		18.83	33, 14.5, 64.88	[WHR:  Ideal<0.9] 34/38=0.894		18.83
Mon,31st Dec 2018	11	3½	71.44	26.30
Mon,  7th Jan 2019	11	2¼	70.87	26.10
Mon,14th Jan 2019	11	1½	70.53	25.97
Mon, 4th Feb 2019	11	5¼	72.23	26.60
Mon,18th Feb 2019	11	5	72.13	26.56
Mon,18th Mar 2019	11	5¼	72.23	26.60
Mon, 29th Apr 2019	11	4	71.67	26.40
Fri, 17th May 2019	11	5	72.13	26.56
Mon,20th May 2019	11	4	71.67	26.40
Mon,3rd June 2019	11	1½	70.53	25.97
Thu,6th June 2019	11	0	69.85	25.72

**[US Navy method for calculating Body Fat]: 86.010*log(Abdomen-Neck)-70.041*log(Height)+36.76

* denotes change of height from 65.5" to 65"       [Now 64.88" after hospitalisation]

Fat percentages - Males
Essential	2-5%
Athlete	6-13%
Fitness	14-17%
Acceptable	18-24%
Obese	25% plus

Walking Calories Burnt Calculator

Calories Burned Calculator
Estimate the calories you burned walking:
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Pilates exercises

Pilates exercises
1. The 100	2. Leg Circles	3. Roll Ups	4. Rolling & The Seal	5. Leg Stretches	6. Pep Talk
7. Criss Cross	8. Side Stretches	9. The Saw	10. Swimming	11. The Teaser	12. The Cat

Stepper video
Step video
Cool down

© Mike Hart [2018]