The warm up is a 800m run. Men use 10kg and 8kg weights. Women use 8kg and 6kg weights. 4km will be covered after the workout.

The warm up is a run. Men use and weights. Women use and weights. will be covered after the workout.

High Intensity Interval Training, every minute on the minute, after every 3 sets do a 1 min plank.

High Intensity Interval Training, every minute on the minute, after every 3 sets do a 1 min plank.

High Intensity Interval Training, HK stands for high knees. 45 sec work, 15 sec rest, alternate the HK with Jumping Jacks

High Intensity Interval Training, HK stands for high knees. 45 sec work, 15 sec rest, alternate the HK with Jumping Jacks

Warm up with a 400m run, this workout will really test your endurance. 1 min rest between sets.

Warm up with a run, this workout will really test your endurance. 1 min rest between sets.

The 500 rep workout should be divided into 5 sets of 10 reps each. Do a 400m run after each set with 1min rest. Go heavy on the weights , it is only 10 reps at a time

The 500 rep workout should be divided into 5 sets of 10 reps each. Do a run after each set with rest. Go heavy on the weights , it is only 10 reps at a time

Repeat the workout 4 - 5 times with 1min rest between sets. Angels are a selected strong group of woman.

Repeat the workout 4 - 5 times with rest between sets. Angels are a selected strong group of woman.

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