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Day 2 - Weight loss & Tone

Warm up

50-40-30-20-10 of each:

Skipping / OR step ups

Sit ups / Crunches


3 rounds for time of:

200m row / OR ski erg

30 step ups

20 wall ball shots

20 dumbbell curl and press - moderate weight

30 kettle bell swings

Cool down

1km bike - 50-60% of usual pace

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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


Mar 01, 2018



This one was quite fun because I hadn't done some of these exercises before. My time was 20 minutes, 21 seconds! My arms are burning today!

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