|
5 minutes
of low-intensity warm-up on cardiovascular equipment
Back,
chest (aim for 12 reps each)
Perform
first exercise for each, then take 30 seconds of rest
Back,
chest (aim for 10 reps each)
Repeat the
first exercise with more resistance or slower reps
2 minutes
of moderate cardio, 1 minute of intense cardio
Perform
twice
Back,
chest (aim for 10 reps each)
Perform a
second exercise for each
2 minutes
of moderate cardio, 1 minute of intense cardio
Perform
twice
Calves,
abs (aim for 12 reps each)
Perform
first exercise for each, then take 30 seconds of rest
Calves,
abs (aim for 10 reps each)
Repeat the
first exercise with more resistance or slower reps
2 minutes
of moderate cardio, 30 seconds of intense cardio
Perform
twice
Calves,
abs (aim for 10 reps each)
Perform a
second exercise for each
2 minutes
of moderate cardio, 30 seconds of intense cardio
Perform
twice
5–10
minutes of a cool-down series of stretches |
