There are many variations of this concept, however I have used a more advanced version that concentrates on some advanced overload principles. This is a little more advanced and the individual should at least have some hand weights to play with if done at home. You should not do a session like this until you are fit enough to do so, see your personal trainer if unsure.

Warm up: Bike or another form of cardio 5 mins easy

10 x push ups / sit ups / lunges / shoulder press / bent over reverse fly’s / calve raises (all should be easy).

Build up: Cardio increasing intensity 3 min build up, then cardio solid 2 mins moderate to hard.

Alternating abs and chest:

• Abs (1 minute non stop) - Push ups (easy number - eg:10 )
• Abs (45 secs alternating) - Push ups (mod number – eg:20)
• Abs (30 secs V-sits) - Push ups (to fatigue)

Cardio: 1 minute easy then 2 minutes mod – hard intensity (within reason)

Alternating legs and calves:

• 10 calve raises - 10 Standing squats
• 20 calve raises - 20 standing squats
• Calve raises to fatigue - Squats to fatigue

Cardio: 1 minutes easy then 3 minutes mod – hard intensity

Alternating biceps and shoulders:

• Biceps (20 secs easy) - Shoulder press (easy – eg: 10)
• Biceps (20 secs mod) - Shoulder press (mod – eg: 20)
• Biceps (20 secs mod-hard) - Shoulder press (to fatigue)

Cardio: 5 minutes mod – hard intensity.

Alternating back and triceps: In the gym you can use the lat pull down. If at home and you don't have any suitable pull up device you may just want to modify the back session to 10-12 reps of a slow and controlled fitball style lower back exercise.

• Lat pull down 10 reps / 20 tricep kick backs.
• Lat pull down 20 reps / 20 tricep kick backs.
• Lat pull down to fatigue / tricep kick backs to fatigue.

Stretch: Whole body - Passive stretches.