Workout 1

Sum Up

Workout 1

1 Warm up
2 Strength Rnd 1
3 Cardio
4 Strength Rnd 2
5 Cardio
6 Stretches

Warm up

5 minutes on the cross-trainer followed by stretches for the Calf, Quad and Hamstring muscles 

Round 1

  1. 10 reps on the Leg- press
    – slow and controlled
    – focus on range of movement and form
  2.  2 sets of 15 reps for the body-weight squats
    – perform these faster than you did with the leg-press
  3.  Plank
    – 30-45 seconds
  4. 1 minute rest

Repeat this round 3 times

1 km on the Treadmill

 

Round 2

  1. 20 reps of hip extensions
    – slow and controlled
    – Try to get your hips as high as possible
  2. 10 reps for the dumbbell bicep curls
    – move both arms at the same time
  3.  10 reps of the tricep extensions
    – use a bar if possible
  4. 1 minute rest

Repeat this round 3 times

1 km on the Treadmill

 

Stretches