WARM UP

You can run straight through this or take some breaks if you need to:

• 30 seconds light jog on spot
• 15 seconds Star Jumps
• 30 seconds light jog on the spot
• 15 seconds of bodyweight lunges
• 30 seconds light jog on spot
• 15 seconds fast feet

Shoulder swings
Trunk twists
Leg swings
Ankle circles

• 30 seconds light jog on the spot
• 15 seconds of bodyweight dips
• 30 seconds light jog on spot
• 15 seconds bodyweight press ups
• 30 seconds light jog on the spot
• 15 seconds of rocket squats

MAIN SET

1. WEIGHTED LEGS

3 x…
60 seconds WEIGHTED SQUATS
30 seconds REST
30 seconds left WEIGHTED LUNGE
30 seconds right WEIGHTED LUNGE
30 seconds REST

2. UPPER BODY

3 x…
45 seconds WEIGHTED PRESS UPS
15 seconds REST
45 seconds BENT OVER ROW
15 seconds REST
45 seconds TRICEP PRESS
45 seconds REST

3. LATERAL LEGS

2 x…
30 seconds LEFT LATERAL LUNGE
30 seconds RIGHT LATERAL LUNGE
30 seconds REST
30 seconds LEFT LEG RAISE
30 seconds RIGHT LEG RAISE
30 second REST