treadmill sprints:
5 min walk (warm-up)
10 rounds of sprints: 30 sec on/30 sec off
5 min incline walk (active recovery)
3 rounds of: 1 min walk, 1 min jog, 1 min sprint
weight circuit:
5 exercises
30 sec work / 30 sec rest
1 min rest after performing all exercises
3-4 rounds
For abs, I do 1 exercise that I want to become better at, at the end of my upper body workouts (2 times per week). Usually 3 sets and I max reps, while maintaining proper form
I also do 1 abs circuit next to it. 3/4 different exercises, a few sets each. You can find more ab workouts on my Instagram!
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