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Description

Sprint 20 sec then rest 10 sec for 3km. Then head into 3 sets of each set of 3 exercises. cool down and stretch at the end of session.


Exercises

Set 1: 25 rounds
Sprint!
Sprint!
20 seconds
Rest
Rest
10 seconds

Set 2: 3 rounds
Standing Dumbbell Lunges With Bicep Crossover
Standing Dumbbell Lunges With Bicep Crossover
1 minute
Dumbbell Sumo Squats With Biceps Curls
Dumbbell Sumo Squats With Biceps Curls
1 minute
Dumbbell Side Lunges with Hammer Curls
Dumbbell Side Lunges with Hammer Curls
1 minute
Rest
Rest
30 seconds

Set 3: 3 rounds
Tricep Dips
Tricep Dips
1 minute
Cable Overhead Tricep Extensions
Cable Overhead Tricep Extensions
1 minute
Tricep Push Ups
Tricep Push Ups
1 minute
Rest
Rest
30 seconds

Set 4: 3 rounds
Leg Press
Leg Press
1 minute
Hamstring Curls
1 minute
Leg Extension
1 minute
Rest
Rest
30 seconds

Set 5: 3 rounds
Russian Twists
Russian Twists
1 minute
Posture: slight forward lean, back arched, head facing forward.
Kettlebell Swings
1 minute
Burpees
Burpees
1 minute
Split Abs
Split Abs
1 minute
Rest
Rest
30 seconds

Set 6: 1 round
Stretch
30 seconds


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