Condition Well

Equipment- treadmill, rower, and either a cable machine or some dumbbells. Do the sets back to back, if you go through this whole thing twice it's about an hour long workout, or do it once and it's a half hour workout.

Exercises

Seria 1: 1 runda

Run As Hard As You Can

5 minuty

Rowing Machine

3 minuty

Sit Ups with Reach Ups

1 minuta

Seria 2: 1 runda

Run As Hard As You Can

4 minuty

Rowing Machine

2 min 30 sek

Dumbbell Push Press

50 sekundy

Seria 3: 1 runda

Run As Hard As You Can

3 minuty

Rowing Machine

2 minuty

Pull-ups

40 sekundy

Seria 4: 1 runda

Run As Hard As You Can

2 minuty

Rowing Machine

1 min 30 sek

Push-Ups

30 sekundy

Seria 5: 1 runda

Run As Hard As You Can

1 minuta

Rowing Machine

1 minuta

Overhead Press

20 sekundy

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Row

12 minuty, Intensywny

Row/run Circuit

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Workout 2

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1st Month

1 godz. 5 min, Intensywny