As usual we will start off the workout with 10 sets of pull ups. 5X leg raises and 5X knee raises.

Once your done follow the instructions in the video.

If your up to it and want to go the extra mile see the bonus workouts below

Click here for part 2

The last three or four reps is what makes the muscles grow

This area of pain divides the champion from someone else who is not a champion.

Back goals

Source: By @oida

Bonus workout 1

Source: By @shonda1020

Bonus workout 2

this mornings sessions went like a dance.! 60 min power walk, 30 min intense spinning and 60 minute heavy leg workout done, and it's all about: don't feel, don't think just do.!

Source: By @oidao

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