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Weight Loss & Tone - Day 1 (17th-22nd September)

♦️Warm Up

3 rounds

400m run, 20 kettlebell deadlifts (light weight)

15 step ups - 4 planks, 10 sit ups

♦️Work out

2 - 12 minute EMOM’s (every minute on the minute) with each exercise on the minute, once reps completed, you rest until the next minute 😁

12 minutes

🔹min 1 - 10 box jumps -6/8 planks

🔹min 2 - 10 deadlifts - after warming up to moderately heavy, start at 70% and increase weight each round if possible

🔹min 3 - 10 bench press - as above, increase each set

*Repeat 4 times. REST 2 mins then;

12 mins

🔸min 1 - 6 hang power cleans - as above with weight scheme & increase each

🔸min 2 - 60m farmer carry (kettlebells OR Dumbbells) Heavy

🔸min 3 - 20 double unders (OR 40 single skips)

♦️Cool down

500m row @ half pace + 5 mins stretching

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