Fitness & Fatloss

Minute 1/  5-15 Calorie Row 

Minute 2/ 12 Burpees 

Minute 3/ 15-25 squats 

Minute 4/ 10-20 dumbbell snatch 

Minute 5/ rest 

Repeat for 40 minutes

Choose a rep scheme that is challenging but you can also maintain the reps throughout the full 40 minutes, better to start with less reps and finish the whole routine rather than starting big and having to drop the reps massively

Cardio & 

Gymnastics 

Minute 1/ 10-20 cal ski erg 

Minute 2/ 8-15 burpees over bar 

Repeat for 20 minutes 

Rest 10 minutes 

Minute 1/ 10-20 cal row 

Minute 2/ 5-20 T2B 

Repeat for 10 minutes

Complete

Program