5 x 5 BIKE / ERGO
- 5 min on ergo (aim to keep heart rate between 140-160)
- 5 min on spin bike (aim to keep HR 100-120)
Repeat 5 times
DECK OF CARDS
Assign an exercise to each suit. Shuffle the deck then draw cards and do the exercise the required amount of times.
- Ace = 14 reps
- King = 13 reps
- Queen = 12 reps
- Jack = 11 reps
Number cards as per the card
Joker is 10 reps of all 4 exercises one after the other.
- Hearts = squats with shoulder press
- Diamonds = burpees
- Clubs = lunges ( 1 on each leg equals 1 rep)
- Spades = push-ups
(you can also get an app that draws the cards for you)
SAND RUNNING: soft/hard sand
- Set a course approx 500m
- Run the soft sand 500m at a reasonable intensity ( HR 120-140) then light jog back to the start on hard sand.
- Complete 6 times
- All 3 workouts should take no more than an hour