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Description

Change Row Time According To Row Pro If Needed


Exercises

Set 1: 1 round
Standing Back Bend
Standing Back Bend
45 seconds
Standing Forward Bend
Standing Forward Bend
45 seconds
Side Bends
Effort: Light
Side Bends
1 minute
Knee Folds
Knee Folds
1 minute
Rest
Rest
1 minute
Rowing
Effort: Moderate
Rowing
12 minutes
Rest
Rest
3 minutes
Weights: Light
Dual Or Single Leg Extensions
10 reps
Rest
Rest
30 seconds
Weights: Light
Dual Or Single Leg Extensions
10 reps
Rest
Rest
30 seconds
Weights: Light
Dual Or Single Leg Extensions
10 reps
Rest
Rest
1 minute
Leg Curls
Weights: Light
Leg Curls
12 reps
Rest
Rest
30 seconds
Leg Curls
Weights: Light
Leg Curls
12 reps
Rest
Rest
30 seconds
Leg Curls
Weights: Light
Leg Curls
12 reps
Rest
Rest
1 minute
Alternating Suitcase Split Squats with Kettlebell
Weights: Light
Alternating Suitcase Split Squats with Kettlebell
10 reps
Rest
Rest
30 seconds
Alternating Suitcase Split Squats with Kettlebell
Weights: Light
Alternating Suitcase Split Squats with Kettlebell
10 reps
Rest
Rest
30 seconds
Alternating Suitcase Split Squats with Kettlebell
Weights: Light
Alternating Suitcase Split Squats with Kettlebell
10 reps
Rest
Rest
1 minute
Ball Ab Rolls
Ball Ab Rolls
10 reps
Rest
Rest
30 seconds
Ball Ab Rolls
Ball Ab Rolls
10 reps
Rest
Rest
30 seconds
Ball Ab Rolls
Ball Ab Rolls
10 reps
Rest
Rest
1 minute
Weights: Light
Bench Barbell Calf Raises
12 reps
Rest
Rest
30 seconds
Weights: Light
Bench Barbell Calf Raises
12 reps
Rest
Rest
30 seconds
Weights: Light
Bench Barbell Calf Raises
12 reps
Rest
Rest
1 minute
Bicycle in Bridge
Bicycle in Bridge
30 seconds
Rest
Rest
30 seconds
Bicycle in Bridge
Bicycle in Bridge
30 seconds
Rest
Rest
30 seconds
Bicycle in Bridge
Bicycle in Bridge
30 seconds
Rest
Rest
1 minute
Ball Arch
Ball Arch
45 seconds
Rest
Rest
30 seconds
Ball Arch
Ball Arch
45 seconds
Rest
Rest
30 seconds
Ball Arch
Ball Arch
45 seconds
Rest
Rest
30 seconds


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