Circuit ....... Do one exercise after the other take 30 sec recovery inbetween each one if you need it.
Jump rope 200x
Lunge walking lunges x 2 min
pushups x 1 min
Step-ups 30-45 seconds
Hamstring flexion with Swiss ball (one leg) x12
Plank hold as long as you can
Wall sit with bicep curls
Triceps dips on a chair
Now repeat 3 times and you're done.
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