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Description

Youll need a jumprope. Residence band,towel,water and heart! Good luck


Exercises

Set 1: 2 rounds
Muscle Ups
45 seconds
Weighted Pull-ups
Weighted Pull-ups
45 seconds
L Pull-ups
45 seconds
Single-arm Chin Ups
45 seconds
Rest
Rest
1 minute

Set 2: 1 round
Push-up Knee Tucks
Push-up Knee Tucks
45 seconds
Clapping Push-ups
Clapping Push-ups
45 seconds
Spiderman Push-Ups
Spiderman Push-Ups
45 seconds
Hand Release Push-ups
Hand Release Push-ups
45 seconds
Handstand Push-ups
Handstand Push-ups
45 seconds
Rest
Rest
1 minute

Set 3: 1 round
Chair Tricep Dips
Chair Tricep Dips
45 seconds
Diamond Push Ups
Diamond Push Ups
45 seconds
Band Bicep Curls
Band Bicep Curls
45 seconds
Chin Ups
Chin Ups
45 seconds
Rest
Rest
1 minute

Set 4: 1 round
Kettlebell Upright Row
Kettlebell Upright Row
45 seconds
Alternating Kettlebell Swings
Alternating Kettlebell Swings
45 seconds
Lateral Shoulder Raises with Band
45 seconds

Set 5: 1 round
Pistols
Pistols
45 seconds
Walking Lunges
Walking Lunges
1 minute
Rest
Rest
20 seconds

Set 6: 1 round
Jump Rope Backwards
Jump Rope Backwards
20 seconds
Jump Rope with Ali Shuffle
20 seconds
Double Unders
Double Unders
20 seconds
Jump Rope Backwards
Jump Rope Backwards
20 seconds
Rest
Rest
1 minute

Set 7: 1 round
Plank
Plank
4 minutes
Rest
Rest
1 minute


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