B-MG 030

Warm up:

- RUN 1 mile as fast as possible

 

Machines: FAST executions

4 rounds: Find a challenging weight for you on each exercise

- 15 x Hamstring Curls + 10 high kicks each leg

- 15 x Legs Extension + 10 sec isometric hold on the last rep

- 15 x Seated Chest Press

- 10 x Pulldown wide grip

   

Abs: 4 Rounds

- 30 Knee touch

- 1 min Side Plank each side

- 1 min Superman Plank + Swimming

- 1 min Front Plank Wide Legs

-1 min Reverse Plank (bend your knees slightly and plant your heels on the bench)

    

- 10min of passive stretching and relaxation