In & out of the Gym in 30 minutes you can't argue with that! Here we go!
Warm up: body weight circuit to get the blood flowing and the heart pumping!
20 reps of each- squat, press up (3/4 ok), roman twist, kettle swing
Now your ready lets sweat!
Spin Bike: 30-20-10 for 5 minutes
30 second moderate intensity
20 second max sprint
10 second max climb
Treadmill: 9 minutes
1 minute low intensity walk/jog (speed 9.0 for me)
1 minute tempo fast run (speed 14.0)
1 minute increase incline to 5.0
Total Body exercise 5 sets with 30 second rest intervals.
Clean & Press x 20 reps
(I will be using a 25 kg bar)
5 minutes remaining make it count...
5 minutes stair master/treadmill incline run!
I'm going for incline 4.0 speed 10.0
Then stretch hip flexor and chest!
Water, Vitamins and shower!