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Description

Make sure you're warmed up before, and take breaks if necessary


Exercises

Set 1: 2 rounds
Kneeling Diamond Push Ups
Kneeling Diamond Push Ups
45 seconds
5 Way Push Ups
5 Way Push Ups
50 seconds
Tricep Push Ups
Tricep Push Ups
45 seconds
Rest
30 seconds

Set 2: 2 rounds
Renegade Row with Push-up
Renegade Row with Push-up
1 minute
Alternating Bicep Curls
Alternating Bicep Curls
1 minute
Plank with Shoulder Taps
Plank with Shoulder Taps
1 minute
Rest
45 seconds

Set 3: 2 rounds
Rotating Elbow Plank
Rotating Elbow Plank
1 minute
Elbow Plank with Knee Taps
Elbow Plank with Knee Taps
1 minute
Dumbbell Chest Press
Dumbbell Chest Press
45 seconds
Overhead Press
Overhead Press
45 seconds
Rest
Rest
45 seconds

Set 4: 1 round
Dumbbell Fly
Dumbbell Fly
1 minute
Left Tricep Pushups
Left Tricep Pushups
45 seconds
Right Tricep Pushups
Right Tricep Pushups
45 seconds
5 Way Push Ups
5 Way Push Ups
30 seconds

Set 5: 1 round
Kneeling Push-Ups
Kneeling Push-Ups
45 seconds
Bird Dog
Bird Dog
40 seconds
Push-Ups
Push-Ups
35 seconds


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