Arms / Calves / Abs

A.M. Session

Interval sprints

200 calories (You decide your incline and speed)

P.M. Session

100 calorie warm up

Stretch

Workout

Donkey calf extension

3x10/10 | Tempo 1:1:2:0 | 45 second rest

*10 reps with your toes neutral - 10 second rest - 10 reps with toes in

Cable skullcrusher / Cable curl

4x12-7 | Tempo 1:1:2:0 | 45 second rest

Hammer bar spider curl / Seated overhead dumbbell extension

3x12-7 | Tempo 1:1:2:0 | 45 second rest

Single arm preacher curl / Single arm tricep rope extension

3x10-12 | Tempo 1:0:2:0 | 45 second rest

Seated machine bicep curl

3x10/10 | Tempo 1:0:2:0 | 45 second rest

Rope crunches

2x10 | Tempo 1:1:2:0 | 30 second rest

Sprints

100 calories

#arms #calves