WORKOUT STRUCTURE

  • You have 5 combos.
  • Each combo consists of 2 exercises, one cardio exercise and one weight training exercise.
  • You will perform Jumping Jacks for 30 sec followed by 0 reps of the weight training exercise.
  • You have 30 seconds in which to complete the weight training exercise. The time that you have left of the 30 seconds after your 10 reps is your rest period.
  • You will repeat the each combo 3 times.
  • NOTE: If you need more rest at any stage feel free to stop for a few extra seconds until you feel ready to move ahead with the workout.

WORKOUT

Warm-Up

  • Power Warm-Up

Combo 1

  • Jumping Jacks x 30sec
  • Push-ups x 10reps in 30sec

Repeat 3 Times

Combo 2

  • Sprinting On The Spot x 30sec
  • Squats x 10reps in 30sec

Repeat 3 Times

Combo 3

  • Jumping Jacks x 30sec
  • Dumbbell Shoulder Press x 10reps in 30sec

Repeat 3 Times

Combo 4

  • Sprinting On The Spot x 30sec
  • Reverse Lunges x 10reps in 30sec

Repeat 3 Times

Combo 5

  • Jumping Jacks x 30sec
  • Bent Over Row x 10reps in 30sec

Repeat 3 Times

Cool Down

  • Stretching