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The workout

The warm up:



The stretch:

  • Tilt head to left
  • Tilt head to right
  • Look up
  • Look down
  • straight arms behind back
  • chicken wing
  • cross arms in front of chest
  • arms straight up
  • spinal twist
  • forward lunge
  • side bend with straight arms
  • quadriceps stretch
  • toe touches
  • butterfly
  • calf stretch

The workout:


The Gohrilla:

Continued warm up 4 minute jog
4 minutes of high intensity interval training 20 second sprint 10 second rest 20 second sprint 10 second rest
20 second sprint 10 second rest 20 second sprint 10 second rest
20 second sprint 10 second rest 20 second sprint 10 second rest
20 second sprint 10 second rest 20 second sprint 10 second rest
Final cool down 4 minute jog