Work Out Of The Week
You will need one or two pairs of dumbbells and a treadmill or mark off a distance from your house that measures about 400m (or takes about 2 minutes to run going as fast as you can).
Repeat 5 rounds of the following, back to back:
Push up and row X20
On one leg step lunge front, swing leg through to a reverse lunge.
Repeat for 10/side.
Repeat for 10/side.
Bicep curl and shoulder press X20
Narrow stance squat X20
Double dumbbell french press X15
Run as hard as you can for 2 minutes on the treadmill or outside
Rest
Rest
Finish with 3 sets of 20 bicycles
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