Upper and Lower + HIT, Taken from Mensworkoutguide.com

Upper: Will Write soon
Lower: Write soon

Morning Abs Set /Warm ups:
2-3 sets of 15-25 reps Rest as needed – 10s per set rest. 30s MAX bet. exercises.

First Week – 10 min
Diamond Pushups - 20
Russian Twist 2 x 20
Alternate Heel Touches 2 x 20
Crunch 3 x 25
Four-Twos - 10
Crunch - Cross Body 2 x 20

Second Week – 10 min
Knuckle push ups 2 x 20
Plank: 2x 45 sec
Crunch – Reverse: 2 x 20
Bicycle Crunch: 50, 30, 35
Pyramid: 12 changes, 5 secs each per side. Then as long as possible both legs.
Toe Touches: 5-20 (increase as you can)


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Cardio - Interval Training - HIT

One Round = about 3 minutes
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Warm up – 4-6 min Jogging

High – One minute a fast as can Running/Sprint (lvl 9-10 intensity)
Mod – Two minutes Jogging (lvl 6-7 intensity)

Cool Down – 5 minutes Walk/Jog
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Week One to Four:
Mon – Thursday - Sunday
Complete 3 rounds, 3 xs per week.
Total time: 19 minutes per session (including the warm up and cool down).
You can perform this during your non-training days or right after your weight lifting.
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Week Five to Eight:
Mon – Wednesday – Thursday - Sunday
Complete 4 rounds, 4 xs per week.
Total time: 22 minutes per session (including the warm up and cool down).
You can perform this during your non-training days or right after your weight lifting.
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Week Nine to Twelve:
Mon – Wednesday – Thursday - Sunday
Complete 5 rounds, 4 xs per week.
Total time: 25 minutes per session (including the warm up and cool down).
You can perform this during your non-training days or right after your weight lifting.
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Weeks Thirteen to Sixteen:
Mon – Wednesday – Thursday – Sunday (Plus sat or tue)
Complete 6 rounds, 5 xs per week.
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