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Strength – Deadlift – 8×4
- warm up very well and make sure you use perfect form every rep
- rest as needed between sets
- try 80-85% of one rep max
rest 5 min
Stamina/Cardio – One min on and one min off for 10 min, do max burpees
- try to maintain a pace of 12-15 per min
- you are doing 5 sets of 1 min
rest 3 min
Core – Side planks
3×30 sec each side
rest 1 min
100 bicycle crunches for time