The best way to get your body into tip top condition is to hit it with short sharp bursts. Keep the body guessing and it will keep getting fitter and stronger.
1. Straight bar push down and cable rope curl superset. On a cable set up one cable for a push down with a bar to the top and the other with a rope to the bottom to hit your biceps and triceps with 4 supersets of 10 reps and only rest 60 seconds once you have done both moves back to back once. Then repeat 3 more times.
2. Cable crossovers superset with isometric press up. Perform 10 reps on the cable crossovers and then get into a press up position and lower till you feel your chest stretching and hold for 10 seconds. Repeat the superset 4 times.
3. Russian twist and leg raises. Perform 10 Russian twists and then 10 lying leg raises or to challenge yourself 10 hanging leg raises. That's one superset and yes you have guessed it. Perform it 4 times.
4. Seated rows. On a cable set up the D handles at the bottom of the station and perform 4 sets of 10 reps of seated rows. And your lucky as this is no superset.
5. Alternating split squat lunges. Drop into a lunge position and push off your feet into the air and switch your stance in mid air to land with the opposite foot in front. Perform 4 sets of 20 reps.
6. Choose 3 cardio pieces and on the first do 10 minutes of 65% of your max heart rate. Then do 10 minutes on the second piece at 90% of your max then on the final 3rd piece drop back down to 65% again and complete 8 minutes and then 2 minutes as a cool down.
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