Training Hard: 5 x 1 k Super Sets. (Not for the faint Hearted!)

A word of warning here, you may want to build up its hard core, but will leave you with amazing results. Basically this work out has taken the Freeletics Aphrodite workout and adds some 'rest' in the form of cardio.

The best way to do this work out is to find a park where you have roughly a 1k run loop and some grassy areas where you can do the work out. This should take between 30-45 minutes with no rest. Its a great way of cramming in an awesome workout into a short space of time, do it!

Work Out:
Warm up
 Easy jogging for 10 mins bulding into some strides. (you want to have a bit of a sweat on)

Main Set*
50 burpees, 50 body weight squats, 50 sit ups.
1k easy run
40  burpees, 40 body weight squats, 40 sit ups.
1k steady run
30 burpees, 30 body weight squats, 30 sit ups.
1k steady run
20 burpees, 20 body weight squats, 20 sit ups.
1k fast tempo run
10 burpees, 10 body weight squats, 10 sit ups.
1k easy warm down recovery run.

If you find this to hard going, which is perfectly understandable try starting from 20 of everything with 500m of running and then drop the sets down to 15, 10, 5. Trust me this will still be tough and a massive part of this work out is keeping the intensity.

*If you are unsure of how to perform any of these exercises go go onto you tube, form is key!