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Exercises

Set 1: 1 round
Small Forward Arm Circles
Small Forward Arm Circles
30 seconds
Small Reverse Arm Circles
Small Reverse Arm Circles
30 seconds
Jumping Jacks
Jumping Jacks
40 seconds
Transition
15 seconds

Set 2: 1 round
Weighted Pile Squats
Weighted Pile Squats
1 minute
Barbell Deadlift
Barbell Deadlift
1 minute

Set 3: 1 round
Dumbbell Lunges
Dumbbell Lunges
1 minute
Dumbbell Lunges
Dumbbell Lunges
1 minute

Set 4: 1 round
Rest
Rest
45 seconds

Set 5: 1 round
Dumbbell Chest Press
Dumbbell Chest Press
1 minute

Set 6: 1 round
Dumbbell Fly
1 minute
Transition
10 seconds

Set 7: 1 round
Push-Ups
Push-Ups
1 minute
Transition
10 seconds
Russian Twists
Russian Twists
1 minute
Rest
30 seconds

Set 8: 1 round
Barbell Bent-Over Rows
1 minute

Set 9: 1 round
Overhead Press
Overhead Press
1 minute

Set 10: 1 round
Dumbbell Upright Rows
Dumbbell Upright Rows
1 minute

Set 11: 1 round
Dumbbell Rear Lateral Raises
Dumbbell Rear Lateral Raises
1 minute

Set 12: 1 round
Barbell Bicep Curls
1 minute

Set 13: 1 round
Tricep Kickbacks
Tricep Kickbacks
1 minute

Set 14: 1 round
Rest
Rest
1 minute


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