Day 3 - Weight loss & Tone

Warm up

500m, 400m, 300m, 200m & 100m on the cardio machines

*please try to pick a different machine for each lot of metres, only resting minimal (not over 1 minute) between each.


Workout

21-15-9-9-15-21 reps of:

Kettle bell deadlift - moderately heavy

Calories on the air assault bike / OR Rower


Cool down

Bike / OR Row 500m at half pace (around 50-60% of usual working pace)



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