So first time posting up a workout. Always mix it up a bit on a sunday so did this today be interested to hear what you think pros and cons.
1min 22km/hr, 1min 10km/hr for 15 min on treadmill as warm up.
Weight circuit 20kg barbell 10 reps 10 exercises straight through followed by 25 sit ups 1 min rest 4sets,
Bicep curl, shoulder press, tri cep press, up right rows, reverse bicep curls, frontal raises, squats, bent over row, good mornings, military press.
30kg power bag on shoulders 25 walking lunges, 25 walking squats ( not sure if that's proper name but hey, have 25m marked out on floor of gym in m intervals so lunge/ squat at each m line) 1 min rest 4 sets.
30kg power bag 25 calf raises 4 sets 1 min rest.
Ham string curls 20kg 25 reps 4 sets 1 min rest.
25 box jumps onto 30 inch box 4sets 1 min rest.
One handed double rope climbs 20ft rope 10 pull ups on rope 1 min rest 4 climbs.
20 tricep dip on parallel bars 1 min rest 5 sets.
10 back extensions hold outstretch arms at top 4 sets 1 min rest
500 sit ups sets of 100 1min rest
1 min side and front plank