Workout 20 / Cycle 1

This needs to be completed in less than 15 minutes total...So keep an eye on the clock and your pace.

1 mile Eliptical

then...

5oo meter Row

then...

2 miles on Bike

5 rounds:

5 Inverted Rows

5 Dips Beginner, Intermediate, (for Advanced, move the knee pad up and out of the way)

5 Bulgarian Split Squats w/ DB's, each leg

1 minute between rounds

4 super sets of 12 each

Hoist Incline Shoulder Press

Triceps Extensions on Hoist bicep/tricep machine

rest 60-90 seconds between sets

3 sets

Hoist Leg Press x10

Inner Thigh x 15

Out Thigh x 15

Complete all 3 then rest 60-90 seconds between sets

4 Super Sets:

25 full range of motion sit ups

30 second planks on elbows

Rest one minute between super sets

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

#Cycle1Workout20