6km Fartlek Run
(1min Fast, 2mins Slow)
15km Spin Bike @ Medium Pace
5kms under 25mins
4 x 10 Single Leg BOSU Squats
4 x 10 BW Dips
4 x 10 Pull Ups
10mins Spin Bike
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
Row Intervals
30secs/30 rest
– 145m, 161, 160, 157, 151
20secs/20 rest
– 99m, 101, 98, 93, 99
10secs/10 rest
– 70m, 65, 55, 58, 64
6 x 500m row under 1:50 each
10km on spin bike
Chest Press
Sets of 3 reps until you can’t make 3reps.
100,110,120,130,140,150,160,165,167.5,170
Bent Over Row
Sets of 3 reps until you can’t make 3reps.
50,60,70,80,90,100,110,115,120,125
5 x 20 Hanging Leg Raise
5 x 20 Crunch @ 16kg KB
15mins on the Spin Bike
Spin bike
- 5km warm up
- 10 x 2min sprints (1min cycle rest between)
- 15km
5 x Max Chin ups +
Max Dips @ BW +
1km Spin Bike Sprint
These free workouts have been compiled by our Personal Trainers for you to use at home, in the gym or at the park to help you improve your personal fitness (our Personal Trainers also complete each workout prior to posting).
Regards,
RAWNRG Team.
