Faster better harder stronger

Full body workout you can do in half an hour:

make sure you warm up with 5 minutes on the bike/elliptical or walking on the treadmill!

15 X 7kg Medicine ball squat to chest and overhead lift

10 x Each leg on the step up box

15 x 2kg each arm overhead dumbbell press 

15 x 2kg each arm deadlifts

10 X each leg on a smaller step up box

REPEAT 6 TIMES with only a short water break between sets! 

I started feeling it by the end of the 4th time! but powered through and finished all 6 sets :D 

Deffiantly had my pink in the face and sweating by the end of it =D

Make sure you give your body a good stretching session afterwards! 
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SUPER CIRCUIT WORKOUT

Round One

Wall ball squats
2 pushups step 2 burpees
Kettlebell squat over the head lift
Deadlifts
1 leg squat

Do each for 1 minuteand Repeat x 4

Then go for a 800m Sprint and do another set of 4. 

Round Two

12 kettlebell swings
12 pushups
12 Burpees
50m Sprint

Repeat x 4 

Make sure you warm down with some stretching :) 

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Box jumps 1:30

Thrusters (squat + shoulder press) 1:30

Burpees 1:30

5 situps + 10 Oblique twists (fast) 1:30

1 armed shoulder raises with straight arm 1:30

3 minute bike pedal fast (standing)

x 4 rounds 

1 minute of pushups 

1 minute of mountain climbers 

1 minute crunches with raised legs 

TIME TO STRETCH!!!!

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5 minute eliptical 

holding one 10kg dumbell in both hands and lying on the bench, Raise above chest and lower 10 times 

20 x Crunches 

do this 3 times 

10 x 10kg Bench Press 

do this 3 times 

Short rest 

15 x 5kg chest press 

2 minute plank 

do this 3 times 

20 x crunches 

10 leg raises each leg 

20 pushups 

do this 3 times 

10 minutes cardio of your choice!

AND WE’RE DONE!

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