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5-minutes of
low-intensity warm-up on your choice of aerobic equipment
Leg, chest,
back (aim for 15 reps each)
Perform one
exercise for each, one after the other, with little or no rest between
muscle groups
2 minutes of
moderate-intensity cardio, 1 minute of intense cardio
Perform this
twice.
Leg, chest,
back (aim for 12 reps each)
Perform the same
exercise for each, or choose a different exercise, with little or no
rest between muscle groups
2 minutes of
moderate-intensity cardio, 1 minute of intense cardio
Perform this
twice
Shoulders,
abs (aim for 15 reps each)
Perform one
exercise for each, with little or no rest between muscle groups
2 minutes of
moderate-intensity cardio, 1 minute of intense cardio
Perform this
twice
Shoulders,
abs (aim for 12 reps each)
Perform the same
exercise for each, or choose a different exercise, with little or no
rest between muscle groups
2 minutes of
moderate-intensity cardio, 1 minute of intense cardio
Perform once
Biceps,
triceps (aim for 15 reps each)
Perform one
exercise for each, with little or no rest between muscle groups
2 minutes of
moderate cardio, 1 minute of intense cardio
Perform once
Biceps,
triceps (aim for 12 reps each)
Perform the same
exercise for each, or choose a different exercise, with little or no
rest between muscle groups
5-10 minutes of
a cool-down series of stretches |
