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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.

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