Workout #1: Stop, Start, Blitz 2 Per Week | Takes 45 Mins | Level: Medium ...................... Stationary Bike: 20-Minute HIIT 2mins slow 45 secs fast Repeat ................... ...............Treadmill Sprint: 3 Sets of 25 Secs min rest 10mph and set it to a 10% incline ........... Rowing Machine: 2000m 1000m full pelt, rest repeat ................. ................................................................Workout #2: Compound Benefit 3 Per Week | Takes 45 Mins | Level: Medium .......... ...................1A: Rack Pull, 3 Sets of 12-13 Reps Deadlift Superset ............................ 1B: Dumbbell Bench Press, 3 Sets of 12-13 Reps .... ..Rest 90 secs Back to deadlift ............. ................................................................2A: Single-Arm Dumbbell Row, 3 Sets of 12-13 Reps Superset ................................ 2B: Dumbbell Incline Fly, 3 Sets of 12-13 Reps 60 seconds rest back to row ........... .........................................................................3A: Incline 45% Bench Dumbbell Row, 3 Sets of 12-13 Reps Superset ................ 3B: Reverse Fly, 3 Sets of 12-13 Reps Rest 45 sec, back to row