Cardio / X-Training program 1 for the Gym on the weekends
Warm up – 5 min walking on the treadmill 5.6km
XTrainer and Bike
2 min hard
30 sec rest
2 min hard
30 sec rest
Swap Machines and repeat
Wall squat 1 min
Push ups 1 min
XTrainer / Treadmill / Stepper or Bike
2 min hard
30 sec rest
1 min hard
Prone Hold 1 min
Crunches 1 min
Xtrainer / Treadmill / Stepper or Bike
3 min hard
Squats 1 min
Dips 1 min
Xtrainer / Treadmill / Stepper or Bike
1 min hard / 2 min harder
Finish with stretches
Lower Back, Glutes, Hamstrings, Calf, chest, arms/shoulders