40 min workout

For information purposes only. Exercise at your own risk



Always consult a doctor before undertaking a new exercise routine. If perform incorrectly these exercises could result in injury or death.

2 Minutes Low intensity on Exercise Bike

3 Minutes High Intensity on Exercise Bike

5 minutes High Intensity on Cross Trainer

5 Minutes High Intensity on Stepper

Lat Pull Down perform 12 repetitions follow immediately with :
Chest Press perform 12 repetitions
Go straight back to lat pull down, then chest press, continue until 3 sets are performed on both chest press and lat pull down.

Shoulder Press perform 10 repetitions
follow immediately with:
Leg Press for 18 repetitions. Continue until 3 sets of shoulder press and leg press are performed.

Bench Dips perform 10 repetitions
Follow immdiately with:
EZ bar Bicep Curl for 12 repetitions
continue until 2 sets of each are performed.

Dumbell One arm Row Drop set
Start with a weight which you can perform around 10 repetitions with perfect form.
Perform 10 repetitions with this weight,
Then select a weight which is 20% lighter and perform as many repetitions as possible with this weight.
Perform 2 sets for both arms.

Alternating Dumbell Lunges
Perform 10 Repetitions on each leg.
Complete 2 sets

Treadmill - Low intensity 5 minutes

Stretch