Chest and Arm focus
You can have results or excuses – not both.
Perform each of the exercises for 30 seconds each
End Round 1, Rest 45 seconds and Repeat 2 more times
Time to run: The goal is either to run as much as possible within 12 minutes or run 2 km as fast as possible
Repeat each exercise for 15 repetitions
End of Round 2, rest 45 seconds and repeat 2 more times
1 km on the cross-trainer as fast as possible