FIT SHAPE

CARDIO
Treadmill 100cal
Elliptical 100cal REPS SETS WEIGHT
Front squat dumbbell glutes-legs 20 3
Battle rope shoulders core 15secs 3
High knee run legs-cardio indurance 20secs 3
plank core legs shoulders 20secs 3

Walking lunges legs glutes 12 3

Battle rope shoulders core 15 3
power jack body indurance 15 3
bycicle crunchs core 25 3

Leg press machine glutes legs 16 3

Triceps extension or cable pull down triceps max 3
plyo squats or box jump explo plyo indurance 12 3
leg raises hips core max 3

Kettle bell squat legs glutes 20 3

dumbbell squat press shoulders 12 3
rowing machine indurance pulmo cardio 5mins 40-50cal
sit up pulses core max 3

COMBO CARDIO CORE

CARDIO-CORE
Treadmill
jumpin jack 30sec 10SECS REST
high knee run 30sec 10SECS REST
leg raises 30sec 10SECS REST
bycicle crunchs 30secs 10SECS REST
side plank left 12 4
right 12 4
 COMMENTS
BLOCK A

rest 3mins
BLOCK B

fast intensity
contract core max
rest 3mins
BLOCK C

contract core legs

rest 3mins
BLOCK D

150CAL

contract core butt

repeat entire combo 3times