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Day 1 - Weight Loss & Tone (5th-10th mar)

Warm Up

Jump rope for 3 mins (OR fast step ups)

rest 1 minute

Jump rope for 2 mins

Work Out

3 rounds of:

12 dumbbell push press ~ moderate weight.

12 dumbbell lateral raises ~ moderate weight.

12 mountain climbers


3 rounds of:

12 pull ups (assisted machine, banded or jumping pull ups, in need)

12 kettle bell swings ~ moderately heavy.

12 push ups (toes if possible chest to floor OR knees)

12 kettle bell swings


3 rounds of:

15 crunches

15 BICYCLE crunches

15 reverse crunches (lift bum up)

15 BICYCLE crunches

15 side crunch pulses (L) (reach around to side touch your shoes)

15 BICYCLE crunches

15 side crunch pulses (R)

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Weight Loss & Tone - Day 3 (2nd-9th Dec)

🔆Warm up 1km row 🔆Workout 21-15-9-9-15-21 of wall ball shots kettlebell swings calories - row or air assault bike 🔆Cool down 500m walk & stetching

1 Comment

I did this in 18 min 19 seconds.

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