|
5 minutes
of low-intensity warm-up on cardiovascular equipment
Legs,
shoulders (aim for 12 reps each)
Perform one
exercise for each, then take 30 seconds of rest
Legs,
shoulders (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
Legs,
shoulders (aim for 10 reps each)
Perform a
second exercise for each
2 minutes
of moderate cardio, 1 minute of intense cardio
Perform
twice
Biceps,
triceps (aim for 12 reps each)
Perform one
exercise for each, then take 30 seconds of rest
Biceps,
triceps (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
Biceps,
triceps (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 |
