• Warm up-8 mins
• Dynamic stretches
• Static stretch of Hamstrings, Quads, Calf, Adductors
• CV- 20 MINS @ 60% of maximum or above -try jogging, cycling, swimming, a fun excercise class, rowing
• Resistance training-20 mins
• Squats with arms-2 x 15 reps
• ¾ push ups -2 x 14 reps
• Full lunges - 2 x 15 reps, both legs
• Lat pull ups - 2 x 15 reps
• Standing shoulder press -2 * 15 reps
• Dead lift -2 x 15 reps
• Crunches -3 x 15 reps
• Plank 2 x 1 min hold

Slow down! For all reps-2 seconds up/2 seconds down!

All muscle groups-
lats/triceps/chest/back/calves/hams/glutes/adductors/back

Getting too easy?
If you need to increase the overload (necessary for improvement) try…Slowing down-increase to four seconds up-four seconds down for the exercises...

Lowering the rep range and adding pulses-little pushes. For example do 12 squats, but on number 12 do 5 little squats or the very lowest part of the exercise. This strains more muscle fibres and leads to a greater overload.

No weights…? Many dedicated fitness enthusiasts have found themselves in a hotel room with no equipment and have had to resort to other means to train…many everyday household items are a good substitute for weights-try bottles of water, sugar bags and bags of shopping.