#WOTW: Rox Lyfe Series

When it comes to ‘warming up’ many people use various different ways and methods.

For some people, they can go straight into a gentle jog, and for some, they prefer the rowing machine.

The x-trainer is also a great way to ‘warm up’ the entire body and it’s great for raising the HR and getting that synovial fluid moving.

Whatever way you choose to warm up, spend 8-10 minutes and then work your way through some general mobilisation work and dynamic stretching.

The Workout

For this session, it will be very ‘cardio’ based and will work on a 10/20/30/20/10 calorie/metres/reps basis.

So 5 rounds in total, starting and finishing with either 10 calories, metres, or reps.

The Workout Will Consist Of:

• Skierg (calories)
• BBJs (metres)
• Air/Watt Bike (calories)
• Wall Balls (reps)
• Row (calories)
• Sled Pull (metres)

Example - Round 1:

• 10 calories on the Ski
• 10m BBJs
• 10 calories on the bike
• 10 wall balls
• 10 calories on the rowing machine
• 10m on the sled pull

You’d then repeat the same exercises for 20/30/20/10.

Cool Down

Finish off with a gentle cool down either on the bike or treadmill and then work your way through a full-body static stretch routine.