Warm Up: perform enough reps of all the below exercises to get the body heated.
Work: Choose 2 exercises from last Mondays list of compound movements. They can be the same OR different, you choose.
If you choose the same of either exercise from last week, use the same poundage as last Monday. If different lifts are chosen still use 50% of your max.
Work: 5 sets/ 8 reps on both exercises
- If you can keep the work/ recovery to 1 minute.
Work Assistance: 3 sets/ 12 reps of each exercise
- ham glut raise
- leg extension
Work: Cardio: 10 - 20 minutes (depending on your time)
- cardio piece of choice
- Tabata: 20 sec work/ 10 sec recovery: 8X = 4 minutes/ 1 minute recovery
- repeat the above 2 - 4X (depending on time)