Warm Up

5 min - Treadmill Incline Walk 

3 Rounds

12 Reps EL - Side One Legged Press 

20 Reps - Jump Squat

20 Reps - Mt Climber

Spin Bike HIIT 2 Rounds

2 Min - 20 Sec ALL OUT 40 Sec Steady Pace

10 Reps EL - One Legged Hip Ups 

3 Rounds

15 Reps - Reverse hack Squat Machine Straight Leg

15 Reps - Wide Stance Straight Leg Dead

 10 Reps - Sumo Jump Squat 

3 Rounds 

10 Reps EL - Standing Hamstring Curls

10 Reps EL - Curtsy Lunges  

15 Reps - Weighted Jump Squats 

Spin Bike HIIT

2 Min - 20 Sec ALL OUT 40 Sec Steady Pace

10 Reps - Burpee  

3 Rounds

10 Reps - Medicine Ball Front Squat

10 Reps EL - Reverse Lunges 

20 Reps - Banded Through Legs Straight Deads

HIIT Cardio 

5 Min-

1 Min- Spin Bike 20 sec all out 40 sec steady pace