5 minutes – warm-up
Jumping jacks – 45s/15s
Squats – 45s/15s
Arm circles – 45s/15s
Leg swings – 45s/15s
Plank walkouts – 45s/15s
10 minutes – STRENGTH – 3 rounds, 40s per exercises, 20s rest between each exercise, 1 minute rest at the end of each round.
1. Dumbbell thrusters – as heavy as possible
2. Dumbbell rows – as heavy as possible
3. Reverse lunges – as heavy as possible
4. Press-ups – as you need
10 minutes – CARDIO/CORE CONDITIONING – 3 rounds – 40 seconds work, 20 seconds rest on repeat.
1. Mountain climbers
2. Squat jumps
3. Plank with shoulder taps
4. High knees
5 minute – COOL DOWN
1. Forward fold – 30s
2. Quad stretch – 30s each
3. Chest stretch – 30s
4. Childs pose – 1 min
5. Cat-cow – 1 min
6. Cobra pose – 1 min
Blog by Sam North – Personal Trainer