5kms under 25mins
4 x 10 Single Leg BOSU Squats
4 x 10 BW Dips
4 x 10 Pull Ups
10mins Spin Bike
6km run under 30mins
15mins Row
15mins Bike
15mins Row
15mins Run
Circuit
- 10mins Spin Bike
- 20 x Shoulder Press
- 20 x Lat Pull Down
- 20 x Dips
- 20 x Bicep Curl
- 20 x Push Ups
- 20 x Seated Row
- 20 x Deep Squats
- 20 x Crunches
4 times through
10mins Spin Bike
10 x Bench Press @ BW +
10 x Archer Pull Ups +
10 x Crunches @ 50% BW +
10 x Box Jumps @ 20kg +
1km Treadmill Run @ 10-12km/h
5 Times Through
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Exercise Profile
- Main Muscle Group:
- Secondary Muscle(s):
- Exercise Type: Strength
- Equipment Required: Bodyweight
- Mechanics: Compound
- Force Type:
- Experience Level: Beginner
