Workout 1 - CKMOXFORD

• 30 minutes on your bike.

• Incline dumbbell press. 12, 12, 12, 12

• Flat Dumbbell flys 15,15,15,15

• Flat barbell press 12, 12 12, 12

• Press ups with knees on the floor 20,20,20

• Hold the dumbbells and punch forwards for 1 minute.

Do this 3 times.

Do not completely extend your arm, have a tiny bend to protect your joint.

• Running machine, first 5 minutes walking to warm up.

Then 1 minute down to 1 minute slow jog. Then repeat.

6 sprints in total.

After this continue to run at a steady pace for 10 minutes with an incline (slope).

• Burpees 10,8, 6

• Squat jumps. (squat down then jump up) 12, 12, 12

• Squats 12,12,12 .

•Deadlifts 12,12,12

• Calf raises (tip toes) 20,20,20,20.

•200 rowing pulls

• 30 minutes on your bike.

• Bent over row 12,12,12,12

• Shrugs 10, 10, 10

• Upright row 12,12,12,12

• Lower back extensions 20 20.20

•Reverse flys with dumbbells 12,12,12,12

• Clean and press 10,10,10,10

• Arnie press 12,12,12

• Side raise 15.15.15

• Sit ups 15,15,15

• Side sit ups 10,10,10 on each side

• Lying leg raises 10,10,10

• Plank- hold for 30 seconds-do this 3 times

Then repeat programme

Remember to stretch after every session and cool down!

Comment below if you have given it a go

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