Complete 1 resistance set, 15 seconds to change, 1 CV set 1 minute rest then move to next block down. Repeat until all blocks done. Takes around 1 hour.
| Resistance Exercise with VIPR or Barbell or Medball or Plates etc
All 30 reps |
Step
CV Exercise all 30 Seconds |
| Giant Set 1
Shoulder Press x 30 Lateral Raise x 30 Shoulder Press x 30 Front Raise x 30
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Giant Set 2
180s x 30 Frog Burpee x 30 Step Jumps x 30 Over The Tops x 30 |
| Giant Set 3
Bicep Curl x 30 Upright Row x 30 Bicep 21s x 10 each Bicep hammer curl x 30
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Giant Set 4
Floor To Ceiling Slams x 30 Lunges x 30 Squats x 30 Flying Lunges x 30
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| Giant Set 5
Press up x 30 Tricep extension x 30 Tricep press up x 30 Tricep kick back x 30
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Giant Set 6
Knee Lifts x 30 Running Man x 30 Skater x 30 Step runs x 30
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| Giant Set 7
Clean n press x 30 Dead lift x 30 Clean n power press x 30 each Bent arm pull over x 30
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Giant Set 8
Power squats x 30 Oblique Lunges x 30 Single leg Squats x 30 Single leg squats x 30
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| Giant Set 9
Plate sit ups x 30 Russian Twists x 30 Reverse curl x 30 Lateral reaches x 30
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Giant Set 10
Set position jumps x 30 secs Lunge to knee x 30 Dead lift Jumps x 30 Wide bar runs x 30
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| Giant Set 11
Single arm row x 30 Single arm row x 30 Prone flys x 10 each Renegade man maker x 30
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Giant Set 12
Suicide runs to next step x 30 Over the tops x 30 Sumo jumps x 30 Sumo squat walks x 30
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