Choose a cardio based exercise of your choice. Aim to work as hard as you can for the duration.
Warm up with the weeks warm up routine!
Perform 20 minutes of the following
imagine a scale of difficulty with 1 being sleeping and 10 being ABSOLUTELY NO MORE POSSIBLE!
warm up 2 minutes at level 5
1 minute at 6
1 minute at 7
1 minute at 8
1 minute at 9
repeat x 4 times
2 minute cooldown!
Measure your calories, total workout duration and average heart rate using a polar heart rate monitor found at all PUSH_ clubs!