This work out is designed to incorporate alot of strength and fitness exercises into one training session and get you the body of the boys on the front line. It combines cardio, core and weights trainning to give a grea full body workout in one sesison.
1. Tredmill: Firstly you have to get on the tredmill and cover 1.5km in under 10minutes, to be honest it should be done a lot faster but the 10 minutes is the maximum time limit that you must complete this in.
2. The Plank: This core exercise is all about stability and mental focus. It involves little movement but is a great way to build your core strength. Simply hold this position for 2 minutes to complete this exercise. (If you are really struggling then do 2 x 1 minutes)
3. Military Press: This exercise woirks the core, shoulders, triceps and upper back and is a great way to build your upper body strength. Using the bar bell and perferably a squatt rack to give you somewhere to put the bar up high. Then stand with your feet shoulder width appart press the bar overhead keeping your back straight. Do 3-4 sets of 10 reps ofa suitable weight.
4. Press ups: This exercise is an old favourite. Simply find an open space and do 3 sets to failure of your own body weight taking only 40 secconds between each set.
5. Exercise bike: Quickly over to the next cardio station and again you are aiming to cover 3km in under 10 minutes. This again is a long time but make sure you complete this well before the time limit.
6. Russian twists: This abs exercise targets the bas and obleak's working on overall core strength. Get into a sit up position and raise your feet of the floor and keep your knee's bent. Now raise your bofdy off the floor keeping your legs where they are. From here simply twist your body to each side touching the floor on each side as you twist. Do this continuously for 2 minutes.
7. Walking lunges: This legs exercise is targeted to build up your leg strength and get you moving. Take a pair of dumbbells and find an open area and then follow these instructions. Lunges forward with one leg. Now instead of returning to your origninal position you will keep your body low and take another step forward with the other leg. Keep this up for 20 reps and then stop. You want to do 3-4 sets with only 1 minute rests maximum in between sets.
1. Tredmill: Firstly you have to get on the tredmill and cover 1.5km in under 10minutes, to be honest it should be done a lot faster but the 10 minutes is the maximum time limit that you must complete this in.
2. The Plank: This core exercise is all about stability and mental focus. It involves little movement but is a great way to build your core strength. Simply hold this position for 2 minutes to complete this exercise. (If you are really struggling then do 2 x 1 minutes)
3. Military Press: This exercise woirks the core, shoulders, triceps and upper back and is a great way to build your upper body strength. Using the bar bell and perferably a squatt rack to give you somewhere to put the bar up high. Then stand with your feet shoulder width appart press the bar overhead keeping your back straight. Do 3-4 sets of 10 reps ofa suitable weight.
4. Press ups: This exercise is an old favourite. Simply find an open space and do 3 sets to failure of your own body weight taking only 40 secconds between each set.
5. Exercise bike: Quickly over to the next cardio station and again you are aiming to cover 3km in under 10 minutes. This again is a long time but make sure you complete this well before the time limit.
6. Russian twists: This abs exercise targets the bas and obleak's working on overall core strength. Get into a sit up position and raise your feet of the floor and keep your knee's bent. Now raise your bofdy off the floor keeping your legs where they are. From here simply twist your body to each side touching the floor on each side as you twist. Do this continuously for 2 minutes.
7. Walking lunges: This legs exercise is targeted to build up your leg strength and get you moving. Take a pair of dumbbells and find an open area and then follow these instructions. Lunges forward with one leg. Now instead of returning to your origninal position you will keep your body low and take another step forward with the other leg. Keep this up for 20 reps and then stop. You want to do 3-4 sets with only 1 minute rests maximum in between sets.
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