Start this workout with 10 reps of pull ups( 5x knee raises and 5X leg raises)
Straight after go ahead and complete three sets of runs on your treadmill. Do one mile at a time followers by a rest break equal to half of your mile time ( try to make your mile in at least 6 minutes 35 seconds) for the next rep pick up the pace and for the final one pick up your pace even more.
If you absolutely hate running you can substitute this cardio workout for a 30 minute spin workout as seen in the video.
Click here for part 2 of this workout.
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