500 meter rower
Deadlifts (30kg) x 15
Box Step-ups (5kg each hand) x 20
Weighed squat (10kg bar) x 10
Clean & Press (15kg) x 10
Bicep Curl (12kg) x 10
Lat pull down (heavy) x 10
Dumbell Chest press (10 kg each hand) x 10
Push ups x 10
Dips x 10
Repeat 3 times!
Machines! I started at a do-able weight, did 10 reps, increased to next weight, 10 reps, increased again until I could only do 5. I did it for the following:
Leg press (each leg separately)
A bunch of core stuff. Sit ups, weighted sit ups, planks, leg lifts, reverse crunches, hundreds, V-sits, Side plank, side crunch... etc.
And that's it!! That's my awesome fun workout that took 75 minutes and made me feel awesome. Horray!