10min warmup. Spend time on warming up upper body and dynamic movements to get your heart rate up.

Block 1: 50+ mins

This workout is one block. If you do not have all 3 pieces of cardio equipment, you can use 1 or even two of them to rotate through. If you do not have any of the cardio equipment, you can modify these out with burpees, box jumps, jump rope, squat jumps or any other cardio movement.

Choose if you want to do 10, 12, or 15 cals for each piece of cardio equipment. Complete 12 calories on the treadmill, then complete 1 rep of each of the 4 exercises below. When finished, complete 12 calories on the bike and then you will complete 2 reps of the 4 exercises below (up by 1 every time). Continue this pattern and get your reps as high as you can in 45 mins.

Keep an eye on your 45 min running clock. On minutes, 9, 18, 27, 36 and 45 you will stop wherever you are and complete either 10 or 20 reps of both your tricep extensions and supinated curls. The goal is to quickly get those completed and pick back up where you left off.