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Exercises

Set 1: 1 round
Hollow Body Holds
Hollow Body Holds
50 reps
Leg Raises
Leg Raises
30 reps
Floor Bridge
Floor Bridge
20 reps

Set 2: 8 rounds
Vertical Goblet Squats
Vertical Goblet Squats
20 seconds
Rest
Rest
10 seconds

Set 3: 8 rounds
Overhead Press
Overhead Press
20 seconds
Rest
Rest
10 seconds

Set 4: 8 rounds
Pull-Ups
Pull-Ups
20 seconds
Rest
Rest
10 seconds

Set 5: 8 rounds
Incline Dumbbell Bench Press
Incline Dumbbell Bench Press
20 seconds
Rest
Rest
10 seconds

Set 6: 8 rounds
Farmer's Walk
Farmer's Walk
20 seconds
Rest
Rest
10 seconds

Set 7: 8 rounds
Lateral to Front Raises
Lateral to Front Raises
20 seconds
Rest
Rest
10 seconds

Set 8: 8 rounds
Bicep Curls
Bicep Curls
20 seconds
Rest
Rest
10 seconds

Set 9: 8 rounds
Bench Dips
Bench Dips
20 seconds
Rest
Rest
10 seconds

Set 10: 1 round
Hollow Body Holds
Hollow Body Holds
50 reps
Leg Raises
Leg Raises
30 reps
Floor Bridge
Floor Bridge
20 reps


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