5 minutes active warm up on Bike or Jogging

Dynamic warm up

10 x hamstring swings

10 x press ups

10 x walking lunge (5 each leg)

10 x dynamic squats

10 x hip rotations

10 x shuttle forward and backwards over

10m
High knee runs over

General mobility of upper body and lower body

only use a weight which allows you to complete with strict form!!
Complete each three exercises without resting and then rest 30 seconds before repeating for 4 sets in total.

The Session

4 x through with 30 seconds rest per set

10 Dumbell Lunges (10 each side)

10 Push-press

10 Burpee lateral hop over bar

Rest one minute
4 x through with 30 seconds per set

10 Mountain climbers

10 Plank twist

10 Bicycle sit ups

Rest one minute

4 x through with 30 seconds per set

10 Squat curl press Dumbbells

10 Hip Raises

10 Tricep dips

Finished!

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Always follow each session with a cool down and static stretch on each body part followed by a recovery meal. For more information on diets or a tailored diet plan please email me.