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35 min HIIT treadmill - 3.5 LO/7.3 HI

Plyo group - repeat for 30 minutes

5 min cycle

10 squats
2 min cycle
10 mountain climbers
2 min cycle
10 pushups
2 min cycle

30 min HIIT treadmill - 3.5 LO/7.3 HI
10 min cycle

Lower Body
WU - 5 min tread
Post - 5 min stair master

Squat *Active rest freehand squats 15x2
NWX15
10X12
20X12

Leg Press *Active rest 45 second jump rope x 3

30 min HIIT treadmill - 3.5 LO/7.2 HI
5 min cycle

Shoulders/Traps

WU - 5 min tread
Post - 5 min stairclimber
30 min LISS walk evening

DB press
15x12x2
20x10 + 15x5
12 x 20

30 min HIIT treadmill - 3.5 lo/7.1 HI
5 min cycle

30 min HIIT tread
10 min LISS cycle

5 min warm up
Back + Shoulders (not recorded)

20 min LISS treadmill

25 min HIIT treadmill

WU: 5 min treadmill + 10 x 3 Pushups

Incline Bench Press
15 X 12 x 3

T Bar
NW X 15
10 X 10 X 2

DB Side Lateral

Cardio: LISS beach run 45 min

Cardio: LISS beach run 60 min

UPPER B

WU: Treadmill 5 min + 3 sets x 10 pushups


Bench Press - superset 15x3 bench crunches
5x15
20x8
25x6

30 min LISS cycle

25 min LISS park run

Lower Body B
WU 5 min treadmill
Cardio - Evening beach run 60 min

Deadlifts *Superset step ups NW X 12 x 3
NW X 12
20 X 10 x 3

Leg Press *Superset calf press 180 x 10 x 3
180 X 10 X 4

UPPER B

WU: Treadmill 5 min
Cardio: Evening beach run 60 min

Bench Press
NW X 15
10 x 10
20 x 10 x 2

Upper Body B

5 minute warm up

Dips
70 x 12
60 x 12
50 x 12

Pull ups