Just in case you don't quite make it to our 'Free Workouts' page - see our new workout of the week below. Give us an email on firstname.lastname@example.org if you have any questions.
Complete the below circuit 3 times with 10 seconds rest between each exercise.
Have up to 2 minutes rest after one round of the completed circuit.
We've mentioned the weights we used - however feel free to change to something more suitable - heavier or lighter.
Clean and Press: 15kg x 15 reps
Dumbbell/ Kettle bell swings: 10kg x 15 reps
Dumbbell Lunge: 10kg per hand x 16 reps (8 per leg)
Press ups: x 15 reps
Treadmill push: x 15 seconds
Squat: 20kg x 15 reps
Frontal Lunge: 8kg per hand x 16 reps (8 per leg)
Incline Press ups: x 15 reps
Bicep Curl: 7kg per arm x 15 reps
Lateral Raises: 4kg per arm x 12 reps
Dumbbell row: 10kg x 15 reps per arm
500m Row or 1km run or 2km bike: as fast as you can