Weight Loss & Tone ~ day 1 (19th - 24th Mar)

Warm Up

Tabata (20 seconds on 10 seconds rest - 8 rounds)

Air assault bike

&

Tabata

Sit ups

Work Out

30-20-10

Calories - row OR ski OR air assault bike

Ab mat sit ups

Air squats

Push ups

Then;

10-20-30

Knee raise hanging off bar (or knee raise off a bench)

Sumo kettlebell deadlift - moderately heavy

Bench press

Cool Down

500m on the treadmill 50% of maximum effort

then spend 10 mins rolling legs, back and shoulders with a foam roller.