Welcome to the 12-Day Challenge

Day 9 Workout – Friday 20th December

• 500m on the Rowing Machine
• 15 Dumbbell Front Squats
• 5 Burpees

• 400m on the Rowing Machine
• 12 Dumbbell Front Squats
• 4 Burpees

• 300m on the Rowing Machine
• 9 Dumbbell Front Squats
• 3 Burpees

*If you’re completing this workout with a partner, double the numbers and do it as fast as possible together!

*Please note that the exercises can be tailored to suit an individual’s needs and fitness level. Please speak to a member of staff in our gyms about any amendments you need to make.