WARM UP

  • 5 minutes easy jog or ride
  • 5 minutes mobility (VIDEO HERE)
  • 10 body weight squats (60 seconds rest)
  • 10 body weight single leg dead lift (5 right leg / 5 right leg) (60 seconds rest)

MAIN SET

  • 3 x 60 seconds Step Ups (30 seconds left leg / 30 seconds right leg)
    Take 1 minute between sets
  • 3 x 60 seconds Single leg Squat (30 seconds left leg / 30 seconds right leg)
    Take 1 minute between sets
  • 3 x 60 seconds Donkey Kicks (30 seconds left leg / 30 seconds right leg)
    Take 1 minute between sets
  • 3 x 45 seconds Standing Row
    Take 1 minute between sets
  • 3 x 45 seconds Chest Press
    Take 1 minute between sets
  • 3 x 30 seconds Side Plank Switch
    Take 1 minute between sets

COOL DOWN

  • 5-10 minutes easy jog or ride