Warm Up
Speed Ladders for 5 mins + 5min mobility work
then
2 rounds
1 min recovery + 30s easy
1 min recovery + 30s easy+
1 min recovery + 30s moderate pace cardio
30 sec recovery = 5 min cardio work
then perform 12/12 banded hamstring curls + 12/12 front foot elevated lunge
then
2 rounds
1 min recovery + 30s easy
1 min recovery + 30s easy+
1 min recovery + 30s moderate pace cardio
30 sec recovery = 5 min cardio work
then perform 12/12 kb bottom up press + 12/12 signle arm db row
then
2 rounds
1 min recovery + 30s easy
1 min recovery + 30s easy+
1 min recovery + 30s moderate pace cardio
30 sec recovery = 5 min cardio work
then perform 12/12 standing trunk twist + 24 banded deadbugs
then
optional cool down 5-10 min light pace cardio work.
total time without cool down 60-65 minutes + optional cool down
use 1 or 2 machines (I did 3 x run and 3x air bike)