This program is a mixture of cardio and strength. Complete each day once each week, with a minimum of 48 hours rest between each workout.
Day 1
20 minutes on the crosstrainer, getting as far as you can in that time. Record your distance (you are aiming to beat that distance before the end of the month).
3 sets of upper back machine or bent-over reverse flys, 12 reps each time with 30-90 seconds rest in between.
1km on the rower (record your time – you will try to better this time before the end of the month).
3 sets of biceps curls, 12 reps with 30-90 seconds rest in between.
Treadmill for 15 minutes, nice and easy.
Stretch!
Day 2
Triceps pushdowns for 3 sets of 12.
Treadmill for 20 minutes, getting as far as you can – record your distance (try to better this score before the end of the month).
As many push-ups as you can then 20 crunches. Complete this twice.
6km on the bike as quickly as you can. Record your distance.
1km on the rower nice and easy.
Stretch.
Day 3
Walk on the treadmill for 20 minutes on an incline of 2.
