WORKOUT 2: SUSTAIN
“Maintenance training” workouts use longer work intervals and slightly shorter rests to increase your body’s ability to sustain exercise at high intensity, using both your aerobic and anaerobic systems. Use this one to improve your 5K time. 1 Kettlebell swing Work 30sec Rest 1min 30sec
Rounds 6 Using a moderateweight kettlebell, swing it back between your legs and then pop your hips forward to swing it to eye level, letting it drop straight into the next rep. 2 Assault AirBike Work 15sec Rest 45sec
The Assault AirBike forces you to use your full body for a short-butnasty experience. Haven’t got one? A regular exercise bike also works.