This is a simple program divided into three workouts, intended for you to use whilst I’m not with you. I’ve split them up the way I have, to make it as easy as possible to understand and quick to run through.
Feel free to mix these up as you see fit, dependent on your time restraints.
Hopefully most of the exercises are ones that you are familiar with. Some of the exercise do isolate body parts but generally the will also hit other areas at the same time.
Sets, reps, tempo and rest for each of the exercise in the three workouts are as follows:
Midsection and Core
Watch the form on these, as mentioned.
The interval exercises are to be added to the end of each of the three workouts.
These are preformed with 20 seconds of all out effort, followed by 10 seconds of rest( Tabata Interval Training). Try to maintain good form and control when pro-forming each, even though they are pro-formed much faster. You don’t have to include all of these but do pick four!