1.  Elliptical for 10 minutes at easy effort

2.  Perform the following leg exercises, trying not to rest more than 10 seconds in between

  • squats – 40 reps
  • reverse lunges – 20 reps each leg
  • sumo squats – 40 reps
  • front lunges – 20 reps each leg

3. Elliptical for 10 minutes moderate effort

4.  Perform the following upper body exercises, trying not to rest more than 10 seconds between.

  • pushups – 25 reps
  • tricep dips – 30 reps
  • pullups – 25 reps

5.  Elliptical for 10 minutes moderate effort

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