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Format
Circuit
chosen at creation
Warm-up
2 steps · about 2 min
- Jumping jack30 s
- Air squat10 reps
Work 1
4 rounds · about 14 min
-
Repeat 4 times
- Goblet squat15 reps · 16 kg
- Push-up10 reps
- Run200 m · 5:00 /km
- RecoverRest1 min
Work 2
3 rounds · about 5 min
-
Repeat 3 times
- Plank40 s hold
- Crunch15 reps
Cool down
1 step · 1 min
- Hamstring stretch30 s hold · each side