Warm up run 1Km 7:13 mins Supersets
Set 1: High Pulley Overhead Tricep Extension (rope extension) 20Kg x 15, Tricep pulldown cable 20Kg x 15 3 sets no breaks
Set 2: Seated row 20Kg x 15 1 set, 30Kg x 15 2 sets, Standing bicep curls 12.5Kg each hand x 15 per side 3 sets no breaks
Set 3: Inclined bicep curls 7.5Kg each hand x 15, Curl bar bicep curls 20 Kg x 15 3 sets no breaks
Set 4: Skull crushers 25Kg dumbbell x 15, Lat pull down 30Kg x 15 3 Sets no breaks
Cool down run 1 Km 6:47mins
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Warm up 3 minutes @ 5.5 Kph iFit Manual run as part of HIIT Zone Wednesday recover day cool down 3 minutes @ 5.5 Kph
30 walk after 30 minute HIIT zone work out
iFIT Continue down the South Rim Kaibab Trail in the amazing Grand Canyon with iFit Trainer Tommy Rivers Puzey! Make your way down the winding trails to the Colorado River as you work on maintaining a consistent pace.
warm up and cool down 6minutes @ 5.5Kph = .52Km iFit South Rim-to-River Run, Part 2 Grand Canyon Trainer Tommy Rivers Puzey has a wonderful steady run workout for you as you continue to make our way down the steep switchback trails of this incredible landmark.
iFIT Proform cycle following Canadian Cataraqui Trails
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