I really like to start with a 5 minute walk on a treadie, then 15 minutes of run 1 min walk 1 min.
Then I go to the weight bench and do 8kg hand weights in chest flyes, chest presses, and tricep presses, 50 reps each, times three.
Then I do a 10kg kettlebelll, 100 reps.
Then I go on a stability ball and do 50 reps of crunches and back crunches, times two.
Then I go on the bosu for 50 decline push-ups and 2 minutes balance, times two.
I usually then use the row machine, 40kg, at 100 reps.
I end with TRX push-ups and pull-ups and knee presses, but those are not for beginners!!
Good luck!
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