Bike sprint (set 1) [5 mins]
Warm-up 3 minutes, easy pace. Now sprint flat-out for 90 seconds, followed by a 30-seconds cool down. Are we sadists? Why, yes – there’s three more like this in the circuit.
Barbell front squats (set 1) [2.5 mins]
Do 10-12 reps, with 30-second rest. “Squats exercise all the abdominal muscles,” says Andy Wadsworth, author of The Complete Practical Encyclopedia of Fitness Training.
Bike sprint (set 2) [3 mins]
Go for 30 seconds at a steady pace, 90-second sprint, 30 seconds steady, 30 seconds rest. Now wheeze like Darth Vader as your lungs explode.
Treadmill interval sprints [20 mins]
Go for 5 minutes steady pace, 10 seconds sprint pace, 30 seconds recovery pace. Repeat this sprint/recovery pattern for 20 minutes.
Barbell front squats (set 2) [2.5 mins]
Do 10-12 reps for 3 sets with 30 seconds rest after each set. Now you’re really rocking.
Ball planks (set 1) [5 mins]
In a press-up position, forearms on a Swiss ball, contract your abs for 30 seconds. Do five with 30 seconds rest. Feels like an iron fist is pummelling your intestines, right?
Bike sprint (set 3) [3 mins]
Do 30 seconds steady pace, 90-second sprint, 30 seconds steady pace, 30 seconds rest. Now you’re stripping away some serious fat.
Split-stance cable chop [10.5 mins]
Do three sets of 8-10 reps on each side, 30 seconds rest in between. To accentuate your abs, you need to strengthen the muscles surrounding your core and lower back.
Bike sprint (set 4) [3 mins]
Your final set. 30 seconds steady pace, 90-second sprint,30 seconds steady, 30 seconds rest.
Ball planks (set 2) [5.5 mins]
Press-up position, forearms on a Swiss ball, contract your abs for 30 seconds, five times, with 30 seconds rest in between.

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