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Exercises

Set 1: 3 rounds
Jog on the Spot
Jog on the Spot
30 seconds
Cross Knees to Elbows
Cross Knees to Elbows
45 seconds
Elbow To Knee Twists
Elbow To Knee Twists
30 seconds
Star Jumps
Star Jumps
30 seconds
Squat Jumps
Squat Jumps
30 seconds
Burpees
Burpees
45 seconds
Transition
20 seconds

Set 2: 1 round
Rest
Rest
20 seconds

Set 3: 3 rounds
Dumbbell Renegade Rows
Dumbbell Renegade Rows
45 seconds
Explosive Mountain Climbers
Explosive Mountain Climbers
45 seconds
Transition
15 seconds
Plank Lateral Walk
Plank Lateral Walk
45 seconds
Elbow to Knee Bird Dogs
Elbow to Knee Bird Dogs
45 seconds
Transition
15 seconds

Set 4: 1 round
Rest
Rest
20 seconds

Set 5: 2 rounds
Vinyasa
Vinyasa
2 minutes
Transition
20 seconds

Set 6: 3 rounds
Push-Ups
Push-Ups
1 minute
Transition
10 seconds
Dumbbell Chest Press
Dumbbell Chest Press
1 minute
Transition
10 seconds

Set 7: 1 round
Rest
Rest
20 seconds

Set 8: 2 rounds
Left Side Plank Dips
Left Side Plank Dips
45 seconds
Right Side Plank Dips
Right Side Plank Dips
45 seconds
Transition
10 seconds

Set 9: 1 round
Rest
Rest
20 seconds

Set 10: 2 rounds
Dips with Leg Extension
Dips with Leg Extension
45 seconds
Transition
15 seconds

Set 11: 1 round
Rest
Rest
30 seconds

Set 12: 3 rounds
Kettlebell Around the World
Kettlebell Around the World
40 seconds
Transition
15 seconds
Barbell Shoulder Press
Barbell Shoulder Press
1 minute
Transition
20 seconds

Set 13: 1 round
Rest
Rest
20 seconds

Set 14: 3 rounds
Barbell Bicep Curls
Barbell Bicep Curls
1 minute
Transition
Transition
15 seconds
Alternating Bicep Curls
Alternating Bicep Curls
1 minute
Transition
15 seconds
Right Concentrated Bicep Curls
Right Concentrated Bicep Curls
40 seconds
Transition
10 seconds
Left Concentrated Bicep Curls
Left Concentrated Bicep Curls
40 seconds
Transition
Transition
20 seconds


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