THURSDAY 20 minutes, perform circuit-style; move from one - TopicsExpress

THURSDAY 20 minutes, perform circuit-style; move from one exercise directly into the next, using RBT (rest based training i.e. push hard, rest until you can push hard again) 12 Squats (with dumbbells; regression- no weight) 12 Push-ups 12 Rows 12 Shoulder presses 30s plank hold FRIDAY 30 minutes of cardio, interval style: 5-minute steady state warm-up (easy) 20-minutes intervals (sprint [push], active recovery [rest])- active recovery period roughly double your sprint i.e. 30s push, 1min recover 5-minute cool down (easy)

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