Cycle 2 / Workout 10

Warm Up: 500 meters on rower: easy pace / light resistance (watch video link...below)

3 Super Sets

Lat Pull Down x 15

Mid Row x 10

rest 60 - 90 seconds between sets

3 sets, 10 on each side

Single arm dumb bell row

3 sets, 15

GHD Hip Extensions

Row 10 minutes, steady pace / medium resistance

immediately followed by:

Airdyne 10 minutes, steady pace/ good strong effort...you should not be able to carry on a conversation here.

Immediately followed by, 5 minutes brisk walking on Treadmill at 4.0 - 5.0 incline. After 5 minutes decrease to .05 incline and walk for 5 more minutes until heart rate is down and you can maintain normal breathing.

**If you need help performing these movements, proper nutrition and / or proper recovery, Personal Training is for you. Book an appointment today.

#Cycle2Workout10 #GHDhipextension