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Exercises

Set 1: 1 round
Push-Ups
Push-Ups
12 reps
Prisoner Squats
Prisoner Squats
20 reps
Bicycle Crunches
Bicycle Crunches
50 reps
Mountain Climbers
Mountain Climbers
1 minute
Dumbbell Squats
Dumbbell Squats
1 minute
Rest
Rest
1 minute

Set 2: 1 round
Bicycle Crunches
Bicycle Crunches
2 minutes
Oblique Crunches
Oblique Crunches
1 minute
High Glute Kickbacks
High Glute Kickbacks
50 reps
Push-Ups
Push-Ups
12 reps
Dumbbell Squats
Dumbbell Squats
2 minutes
Diamond Push Ups
Diamond Push Ups
1 minute
Rest
Rest
1 minute

Set 3: 1 round
Push-Ups
Push-Ups
1 minute
Prisoner Squats
Prisoner Squats
1 minute
Bicycle Crunches
Bicycle Crunches
1 minute
High Glute Kickbacks
High Glute Kickbacks
1 minute
Dumbbell Side Bends
Dumbbell Side Bends
1 minute
Elbow Plank
Elbow Plank
1 minute

Set 4: 1 round
Big Forward Arm Circles
Big Forward Arm Circles
1 minute
Chest Stretch
Chest Stretch
1 minute
Floor Knee to Chest Stretch
Floor Knee to Chest Stretch
1 minute
Elbows-Out Chest Stretches
Elbows-Out Chest Stretches
1 minute


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