Weight

Reps

Tempo

Rest

Time

Cool Down :

Walk Treadmill - 5 min

Notes :

Start off by warming up on the treadmill (do dynamic stretches if required) Then go into 3 sets of 90 second runs at a level 8/10 with a 60 second rest (walk) between each 'run'.

Perform mobiliser exercises as addition to warm up.

Perform 2 contrast sets (1 heavy then 1 light= 1 set) for each area shown with 60 seconds rest in between each Set.  

The work out is split up by doing a 90sec 'run' on the treadmill performing at a level 8/10 with a 60 second rest (walk)

Work your heavy sets around 80% of your 1 rep max & your light weight should be around half of what you lift in the heavy set. E.G. If you are doing 15kgs on the chest matrix (heavy) use 7.5kgs for your light set.

This Work Out is designed to challenge your muscular strength & endurance as well as working your Anaerobic Threshold during the 'runs'

This is a Tough Work Out!

 Tempo 2-0-4-0 means 2 seconds on the effort, pause then 4 seconds back to the start position, so the exercise is performed under control.
To find 80% of your 1 rep max put the weight as heavy as possible for you, so you can only manage 1 rep. You have 3 attempts to find your 1 rep max. Then work out 80% of that weight, this is the weight you use for the exercise. E.G if my 1 rep max was 10kg then i would perform the exercise using 8kg for the desired reps (2x10 reps)

 Find this weight prior to doing this work out as you don't want to exert before performing contrast sets.
Enjoy