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Exercises

Set 1: 1 round
March In Place
30 seconds
Run In Place
45 seconds
Jumping Jacks
30 seconds
Run Lunges
30 seconds
Side-to-side Head Rolls
50 seconds
Shoulder Rolls
30 seconds
Shoulder/triceps Combo Stretch
1 min 15 secs
Expand/Contract Chst-Back-Shoulder Stretch
30 seconds
Topas Stretch
30 seconds
Arm Circles
1 min 20 secs
Shakers
20 seconds
Huggers
20 seconds
Reachers
35 seconds
Palm-to-palm Shoulder Stretch
1 minute
Wide Front Pull-Up
1 minute
Lawnmowers
1 minute
Twenty-Ones
1 minute
One-Arm Cross Body Curls
1 minute
Switch Grip Pull-Ups
2 minutes
Elbows Out Lawnmowers
2 minutes
Standing Bicep Curls
1 minute
One-Arm Concentration Curls
1 minute
Corn Cob Pull-Ups
2 minutes
Reverse Grip Bent-Over Rows
1 minute
Open-Arm Curls
1 minute
Static Arm Curls
1 minute
Rest
45 seconds

Set 2: 1 round
Towel Pull-Ups
1 minute
Congdon Locomotives
1 minute
Crouching Cohen Curls
1 minute
One-Arm Corkscrew Curls
1 minute
Chin-Ups
1 minute
Seated Bent Over Back Flys
1 minute
Curl Up/Hammer Downs
1 minute
Hammer Curls
1 minute
Max Rep Pull-Ups
1 minute
Superman
1 minute
In/out Hammer Curls
1 minute
Strip Set Curls
1 minute
Cool Down
2 minutes


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