06.27

Circuit x 3: 30-120sec between exercises, 2min between series, 50 reps each:
Ring rows, lunges, push-ups, squats, crunch / reverse crunch, 16kg swings

06.26

Indoor power intervals
5 x 2min airdyne@73rpm, 4min rest

06.22

Circuit x 2: 30-120sec between exercises, 2min between series, 50 reps each:
Ring rows, lunges, push-ups, squats, crunch / reverse crunch, 16kg swings

06.21

45min elliptical

06.20

Circuit x 3, 30-120sec between exercises, 2min between circuits

Ring rows - mid chest height x 45

Reverse lunges x 45

Push-ups x 45

Squats x 45

Crunch / Reverse crunch x 45

16kg Swings x 45

06.19

45min jog - usual route.

06.17

Circuit x 3, 30-120sec between exercises, 2min between circuits

Ring rows - mid chest height x 45

Reverse lunges x 45

Push-ups x 45

Squats x 45

Crunch / Reverse crunch x 45

16kg Swings x 45

06.15

Oxygen debt 101
Airdyne 30sec on/off x 3, 3min rest x 4 @ 77+rpm

06.14

Circuit x 2, 30-120sec between exercises, 2min between circuits

Ring rows - mid chest height x 40

Reverse lunges x 40

Push-ups x 40

Squats x 40

Crunch / Reverse crunch x 40

16kg Swings x 40

06.13

45min jog - the usual route.

06.12

Circuit x 3, 30-120sec between exercises, 2min between circuits

Ring rows - mid chest height x 35

Reverse lunges x 35

Push-ups x 35

Squats x 35

Crunch / Reverse crunch x 35

16kg Swings x 35

06.11

45min jog.

06.10

Circuit x 3, 30-120sec between exercises, 2min between circuits

Ring rows - mid chest height x 20

Reverse lunges x 20

Push-ups x 20

Squats x 20

Crunch / Reverse crunch x 20

16kg Swings x 20

06.07

Indoor power intervals
5 x 2min airdyne@72rpm, 4min rest

06.06

45min jog

06.05

TBDL 335/3x5
Press 135/3x5
WCU BW+40/3x5
Neck, abs, curls

06.04

47min jog

06.01

TBDL 335/3x5
Press 135/3x5
WCU BW+40/3x5

05.31

Oxygen Debt 101
Airdyne 30sec on/off x 3, 3min rest x 4 @ 75rpm

Increase to 77rpm