I do this workout twice a week. Use light weights and high reps to boost cardio and maintain muscle at the same time
Start off with a Spartasport Warrior Pre Workout drink for the extra energy boost
100 calories on cross trainer 20 x 25lb machine chest flyes 20 x 25lb machine lay flyes 20 x 25lb lat pull down 20 x 25lb V bar lat pull down 20 x 15lb tricep rope pull down 20 x 15lb overhead tricep rope extension 20 x 10lb cable shoulder pull down 20 x 25lb machine shoulder press 20 x 25lb machine chest press 20 x 25lb machine lat row 20 x 25lb leg extension 20 x 20lb glute raise 20 x 30lb seated back row 20 x 15lb rope bicep curl 20 x 10lb single cable shoulder raise
20 x 15lb straight bar cable shoulder raise 20 x 20lb dumbbell shoulder press 20 x 15lb dumbbell tricep extension 20 x 20lb isolated dumbbell curl 20 x 20lb dumbbell Chest fly 20 x 30lb one armed lat row 20 x 15lb skull crushers 20 x 20lb standing biceps curl 20 x 10lb shoulder flyes 20 x 10lb front shoulder raises 20 x 15lb kettlebell shoulder raises 20 x 15lb kettlebell cross body raise 20 x 15lb kettlebell swings 20 x 15lb kettlebell goblet squats 20 x pushups 50 x exercise ball sit ups
20 x exercise ball scissor passes 50 x abdominal roller 1 min plank 100 calories incline treadmill
Climb 13 flights of stairs
Drink a Spartasport NZ Whey Protein Isolate Drink