Warm up for 20 to 30 minutes on a bicycle.
5 Minutes Of Hell!
Pick a weight that you can perform 10 to 12 repetitions for each exercise.
Squats X 6 reps
Bench press X 6 reps
* complete 1 set of each exercise with good form, then without rest start all over again continue for 5 minutes.
Rest 1 minute.
Lunges (body weight ) X 10
Sit ups X 20
* complete 1 set of each exercise with good form, then without rest start all over again continue for 5 minutes.
Rest 1 minute.
Single leg Dead lifts (body Weight) X 10 each leg
Supine hip bridge X20
* complete 1 set of each exercise with good form, then without rest start all over again continue for 5 minutes.
Great job!
Stretch..
Hamstrings, quads, chest cold all stretches for 30 sec and complete 2 sets
5 Minutes Of Hell!
Pick a weight that you can perform 10 to 12 repetitions for each exercise.
Squats X 6 reps
Bench press X 6 reps
* complete 1 set of each exercise with good form, then without rest start all over again continue for 5 minutes.
Rest 1 minute.
Lunges (body weight ) X 10
Sit ups X 20
* complete 1 set of each exercise with good form, then without rest start all over again continue for 5 minutes.
Rest 1 minute.
Single leg Dead lifts (body Weight) X 10 each leg
Supine hip bridge X20
* complete 1 set of each exercise with good form, then without rest start all over again continue for 5 minutes.
Great job!
Stretch..
Hamstrings, quads, chest cold all stretches for 30 sec and complete 2 sets
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