Work your quads!
Run 10 minutes (medium pace)
Quad set: 1 set
- Hanging knee-ups x 15 reps
- Ab wheels x 25 reps
- Weighted crunches x 25 reps
- Toes to bar x 12 reps
- Sprints 12 sets of 30 seconds (15 seconds rest in between)
Quad set: 1 set
- Hanging knee-ups x 15 reps
- Ab wheels x 25 reps
- Weighted crunches x 25 reps
- Toes to bar x 12 reps
- Bike sprints 10 sets of 1 minute (30 seconds rest in between)
Quad set: 1 set
- Hanging knee-ups x 15 reps
- Ab wheels x 25 reps
- Weighted crunches x 25 reps
- Toes to bar x 12 reps
- Walk 10 minutes at 15% incline
- Back hyperextensions 4 sets x 30 reps
This workout is designed to push someone who has some fitness background. If you are a beginner, then I suggest you modify the workouts to bodyweight movements that are similar or use light dumbbells or even adjust to what you have to work with.
And when in doubt go for an intentional walk of at least 20-30 mins and mix in some exercises along the way like lunges, dips at a park bench or rock, push-ups on a raised surface, step-ups on a raised surface, ab crunches and leg lifts, etc. Pick a number that you will hit before the end of your walk (ex: 4 x 10 reps of each exercise before the end of your walk or at the halfway point or the end or whatever)!
Comment below with how you did and how long it took you!
Push yourself to become 1% better every day!
For more workouts like this check out our members portal HERE.
And as always, have fun, work hard, and stay shredded!
