C2 (NEW) 

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7 Minute Steady State Warm up ( Any machine) 

 

Any Machine  30s Work/ 30s rest  X 6 

 

Plank ups 10/10 - Max Plank Hold 

Leg Raises 20X

Reverse Crunch 20X

Hollow hold - MAX 

3 Sets 

 

Tabata Airbike 20s work/ 10s Rest X 8 ( 4 Minutes ) 

 

KB Swings 20X ( moderate weight) 

KB Russian Twists 20X

3 sets 

 

Airbike finisher 

 

1 minute - Arms Only 

1 minute - Legs Only 

1 Minute - Arms and Legs 

 

5 minute Cooldown 

 

 

 

Workout 1 

 

10 Min Steady State Warm up

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30s Work/ 30s Rest x6 

( Any Machine) 

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50 mtn. Climbers 

50 Bicyle Crunches 

50 Russian twists

3 Sets 

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20s Work / 10s Rest x6

( Any Machine)

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20s Side Planks 

Max Deadbug Press

3 Sets 

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Workout 2 

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10 Minute Incline Walk 

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Tabata Machine 20s Work / 10s Rest X8 ( 4min)

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Swiss Ball Pot Stit 10/10

Swiss Ball Pass 10X

Swiss Ball Crunch 20X

3 Sets 

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Tabata Machine 20s Work / 10s Rest X8 ( 4min)

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Kb Drag 20X

KB Russian Twist 20X

3 Sets 

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5-7 Min SS Cooldown 

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Workout 3 

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10 Minute treadmill Incline walk 

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20 Cals Airbike 

20 BW Speed Squats 

Max Low Plank Hold 

3 Sets 

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500m Rowing 

20 DB Farmers march 

Max Hallow Hold 

3 Sets 

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20 Cals Ski Urg 

10/10 Cable Paloff Press 

2-3 Sets 

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