Do first four exercises one after another then repeat for 3 sets.
Use 3 min skip in between sets.
Then do last four exercises after another and repeat for 3 sets.
Should take you about an hour.
* drink lots of H20
This workout contains 10 exercises.
1 - Basic Squat
Feel the burn the next day! Squats are an essential part of every workout.
Exercise Steps
 | Stand with feet shoulder width apart. |
 | Using an olympic bar (goto the squat rack), bend at hips slowly to 90 degrees and go back up. (Ensure your chest is up and head is in a neutral position) |
2 - Bent Over Row
Work both your upper and lower back!
Exercise Steps
 | Standing with feet shoulder width apart and knees slightly bent. Bend forward at hips while holding olympic bar just below knee level. |
 | Bring olympic bar intowards belly button while maintaining arms along body. Lower into starting position. Repeat. |
3 - Tricep Push Up
Great way to build up body resistance.
Exercise Steps
 | Start with shoulders over wrists at shoulder width apart. |
 | Lower trunk to floor while elbows stay against torso. Push up and repeat. |
4 - Swiss Ball Situp
Try this variation instead of the floor.
Exercise Steps
 | Sitting on the swiss ball with arms crossed infront of chest. |
 | Start by slowly lowering trunk back and the curl trunk forward focus on pulling your upper chest toward your pelvis until you feel a good abdominal contraction. Repeat. |
5 - Skipping (time)
Exercise Steps
 | This is great for cardio. Skipping is considered wimpy by some -- but let's see them pull off 10 minutes of skipping. We'll see who the wimp is then. |
6 - Lunges
Exercise Steps
 | Stand with both feet together. |
 | Step forward with one foot to a 45 degree angle. Lower your body vertically until your front leg is at 90 degrees. Ensure your back foot's heel is off the ground. Push off your front foot and step back into standing position. Repeat with other leg.No |
7 - Lat Pull Down
Get a cobra back
Exercise Steps
 | Place your hands on bar slightly shoulder width apart. Lean back 20 degrees. |
 | Contract your lats while pulling elbows into sides. Slowly release arms to extend them short of locking them out. Repeat. |
8 - Incline Dumbbell Chest Press
Get those pecs.
Exercise Steps
 | Lay back onto a incline bench at 25-30 degrees. With straight arms in air bring dumbbells above eye level. |
 | Lower dumbbells by bending elbows at 90 degrees then contract chest muscles while extending arms back into straight position. Repeat. |
9 - Bicep Curls
'The beach is that way!'
Exercise Steps
 | Using Dumbbells, Barbells or Cable stand feet and knees together. |
 | Holding dumbbells at upper thigh level palms facing forward, bend elbows to bring dumbbells to shoulders then slowly extend short of locking. Repeat. |
10 - Split Jumps
A fantastic way to get your heart rate up and seperate your quad muscles.
Exercise Steps
 | Start in a lunge position. |
 | Jump into air and switch legs in mid air. |
 | Land with other leg in front. |
 | Lower self into lunge position now with the opposite leg in front. Repeat. |