1
10sec sprint
30sec rest
repeat 5 times in total
2
ab
workout
3
10sec sprint
30sec rest
repeat 5 times in total
4
upperbody
workout
5
10sec sprint
30sec rest
repeat 6 times in total
6
ab
workout
7
10sec sprint
30sec rest
repeat 6 times in total
8
upperbody
workout
9
10sec sprint
30sec rest
repeat 7 times in total
10
ab
workout
11
10sec sprint
20sec rest
repeat 7 times in total
12
upperbody
workout
13
10sec sprint
20sec rest
repeat 8 times in total
14
ab
workout
15
10sec sprint
20sec rest
repeat 8 times in total
16
upperbody
workout
17
10sec sprint
20sec rest
repeat 9 times in total
18
ab
workout
19
10sec sprint
20sec rest
repeat 9 times in total
20
upperbody
workout
21
10sec sprint
10sec rest
repeat 10 times in total
22
ab
workout
23
10sec sprint
10sec rest
repeat 10 times in total
24
upperbody
workout
25
10sec sprint
10sec rest
repeat 11 times in total
26
ab
workout
27
10sec sprint
10sec rest
repeat 11 times in total
28
upperbody
workout
29
10sec sprint
10sec rest
repeat 12 times in total
30
ab
workout