Workout 14 / Cycle 1

Warm Up:

3 minutes upright bike

3 minutes eliptical

3 minutes rower

A)

Hoist Machine Circuit

3 sets of:

Leg Press x 10

rest 45 seconds

Leg Curl x 12

rest 45 seconds

Incline Chest Press x 15

rest 45 seconds

B)

Every Minute on the minute for 15 minutes:

Minute 1 - 15 KettleBell Swings

Minute 2 - *200 meter run (1/2 a lap)....Better hustle!!

*If this takes longer than 50 seconds...Scale to a 40 second hard effort on treadmill...get as far as possible in that time.

Minute 3 - Push ups (men, 20 / women, 10)

C)

3 sets, only rest as long as it takes to transition from one exercise to the next.

15 decline sit ups

15 leg raises on bench

15 back extensions

15 Russian twists / Scaled Russian twists

**If you need help performing these movements, proper nutrition and / or proper recovery, Personal Training is for you. Book an appointment today.

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