Afterwards, I did a few of the machines they had. I really like doing leg extensions because strengthening my ham string has helped with a lot of the issues I have with my achilles tendon. After that I did some regular ol' bicep curls and tricep curls.
After I grabbed some light weights (I don't know how much 4 kg transfers into lbs?) and did these lunges where you lunge to the left and push the weight in your right hand straight above your head, and then switch to the right side pushing the left weight straight above your head. I do these 50 times really making sure to bend my knees so I can work my legs and my arms.
To finish it off, I grabbed a plate (again in kg, but probably around 10 lbs?) and laid down on the floor. Hugging the plate against my chest, I used it as weight to sit up and without using my hands, stand up and then push the plate above my head (shoulder press). I did these 20 times.
I did a repetition of these main exercises three times and finished this work out in about 40 minutes, which is the perfect time for a nice, light workout when you want to get something in!
When I got back to the house I did this bikram poses to stretch out my legs!