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Description

Squat 8kgx2 dumbell; triceps 8kgx1dumbell; lunges 8kgx2 dumbell; pullover 8kgx1 dumbell; Russian ball 4kg


Exercises

Set 1: 1 round
Backwards Jump Rope
Effort: Maximum
Backwards Jump Rope
5 minutes
Jump Rope (Forward)
Effort: Maximum
Jump Rope (Forward)
5 minutes
Rest
Rest
1 minute

Set 2: 3 rounds
Crunches
Crunches
35 seconds
Ring Inverted Rows
Ring Inverted Rows
35 seconds
Squats
Squats
35 seconds
Weighted Sumo Squats
Weighted Sumo Squats
35 seconds
Push-Ups
Push-Ups
35 seconds
Tricep Extensions
Tricep Extensions
35 seconds
Dumbbell Lunges
Dumbbell Lunges
35 seconds
Rest
Rest
1 minute

Set 3: 3 rounds
Pullovers on Ball
Pullovers on Ball
10 reps
Rest
Rest
30 seconds

Set 4: 3 rounds
Russian Twists with a Ball
Russian Twists with a Ball
30 seconds
Rest
Rest
30 seconds


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