Warm Up
Couch stretch 1 minute a side
Hip swings side to side and front to back 10 swings each both legs
3x
10 calorie bike or row
5 pull ups
10 box step ups - go 5 one side and 5 other side
Hip swings side to side and front to back 10 swings each both legs
3x
10 calorie bike or row
5 pull ups
10 box step ups - go 5 one side and 5 other side
Conditioning
Sprints
4x20 calorie fan bike
rest 2 minutes between-
4x20 calorie fan bike
rest 2 minutes between-
Accessory
Accessory
Weighted chin ups
4x8-10
Barbell curls
3x12 reps
Bench dips with weight on lap
3x15
Weighted chin ups
4x8-10
Barbell curls
3x12 reps
Bench dips with weight on lap
3x15