Strength & Finishers

Bench, rows, press, chin-ups, then Tabata

• • Barbell bench pressChest · Barbell4× 5–7 reps2 min 30 s rest
• • Barbell bent over rowUpper back · Barbell4× 6–8 reps2 min rest
• • Dumbbell push pressFront delts · Dumbbell3× 8–10 reps1 min 30 s rest
• • Chin-upLats · Bodyweight3× 6–10 reps1 min 30 s rest

• Intervals · 20 s on, 10 s off · 8 rounds

  • BurpeeFull body · Bodyweight

    Tabata: twenty seconds as fast as you can, ten resting, eight times. Four minutes, and count your reps.

Squat, hinge, split squats, then intervals

• • Barbell full squatQuads · Barbell4× 5–7 reps3 min rest
• • Barbell romanian deadliftGlutes · Barbell3× 8–10 reps2 min rest
• • Dumbbell single leg split squatQuads · Dumbbell3× 8–10 reps1 min 30 s rest

• Intervals · 40 s on, 20 s off · 3 rounds

  • Kettlebell swingGlutes · KettlebellInterval 1

    Forty seconds on, twenty off, swings and mountain climbers in turn, six intervals.

  • Mountain climberAbs · BodyweightInterval 2

Pull-ups, rows, push-ups, press, then Tabata

• • Pull-upLats · Bodyweight4× 6–8 reps2 min rest
• • Dumbbell bent over rowUpper back · Dumbbell3× 8–10 reps1 min 30 s rest
• • Push-upChest · Bodyweight3× 10–15 reps1 min 30 s rest
• • Dumbbell push pressFront delts · Dumbbell3× 8–10 reps1 min 30 s rest

• Intervals · 20 s on, 10 s off · 4 rounds

  • Mountain climberAbs · BodyweightInterval 1

    Tabata in pairs: mountain climbers and jump squats in turn, twenty seconds on and ten off, eight intervals.

  • Jump squatQuads · BodyweightInterval 2

Deadlift, front squat, lunges, then the bike

• • Barbell deadliftGlutes · Barbell3× 3–5 reps3 min rest
• • Barbell front squatQuads · Barbell3× 6–8 reps2 min 30 s rest
• • Walking lungeQuads · Bodyweight3× 10–12 reps1 min 30 s rest

• Intervals · 30 s on, 30 s off · 8 rounds

  • Air bikeFull body · Machine

    Thirty seconds as hard as you can on the air bike, thirty easy, eight times.