Biceps / Tricep / Cardio - My arms were PUMPED after the first exercise!
Warm Up
Walk - 10 minutes
Workout
3x20/20 | 1:1:1:0 | No rest
3x10-12 | 1:1:3:0 / 1:1:2:0 | No rest
3x10-12 | 1:1:3:0 | No rest
3x10-12 | 1:3:3:0 | No rest
Bike intervals - HIIT
Level 10 | 20 seconds slow pace 10 seconds all out for 5 minutes