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Exercises

Set 1: 4 rounds
Tricep Extensions
Tricep Extensions
20 seconds
Rest
Rest
10 seconds
Barbell Deadlift
Barbell Deadlift
20 seconds
Rest
Rest
10 seconds
Tricep Push Ups
Tricep Push Ups
20 seconds
Rest
Rest
10 seconds
Squats
Squats
20 seconds
Rest
Rest
10 seconds

Set 2: 1 round
Rest
Rest
40 seconds

Set 3: 4 rounds
Burpees
Burpees
20 seconds
Rest
Rest
10 seconds
Alternating Side Planks
Alternating Side Planks
20 seconds
Rest
Rest
10 seconds
Ice Skaters
Ice Skaters
20 seconds
Rest
Rest
10 seconds
V-Sit Crunches
V-Sit Crunches
20 seconds
Rest
Rest
10 seconds

Set 4: 1 round
Rest
Rest
40 seconds

Set 5: 4 rounds
Dumbbell Lunges
Dumbbell Lunges
20 seconds
Rest
Rest
10 seconds
Dumbbell Rear Lateral Raises
Dumbbell Rear Lateral Raises
20 seconds
Rest
Rest
10 seconds
Alternating Kettlebell Swings
Alternating Kettlebell Swings
20 seconds
Rest
Rest
10 seconds
Dumbbell Upright Rows
Dumbbell Upright Rows
20 seconds
Rest
Rest
10 seconds

Set 6: 1 round
Rest
Rest
40 seconds

Set 7: 4 rounds
Quick Toe Taps on Step
20 seconds
Rest
Rest
10 seconds
Bicycle Crunches
Bicycle Crunches
20 seconds
Rest
Rest
10 seconds
Squat Hops with a Half Turn
Squat Hops with a Half Turn
20 seconds
Rest
Rest
10 seconds
Crunchy Frogs
Crunchy Frogs
20 seconds
Rest
Rest
10 seconds


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