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Exercises

Set 1: 1 round
Cardio Warm Up
Effort: Moderate
Cardio Warm Up
5 minutes

Set 2: 3 rounds
Jumping Jacks
Effort: Maximum
Jumping Jacks
15 reps
Lunges
Lunges
20 reps
Rest
Rest
30 seconds

Set 3: 4 rounds
Sumo Squats with Kettlebell
Weights: Moderate
Sumo Squats with Kettlebell
15 reps
Kettlebell Swings
Weights: Moderate
Kettlebell Swings
15 reps
Kettlebell Squat to Upright Row
Weights: Moderate
Kettlebell Squat to Upright Row
15 reps

Set 4: 4 rounds
Burpees
Effort: Maximum
Burpees
8 reps
Elbow Plank Hop Outs
Elbow Plank Hop Outs
12 reps
Mountain Climbers
Effort: Maximum
Mountain Climbers
30 seconds
Plank with Shoulder Taps
Plank with Shoulder Taps
12 reps
Supermans
Supermans
45 seconds

Set 5: 5 rounds
Fast Rowing
Resistance: Maximum
Effort: Maximum
Fast Rowing
45 seconds
Fast Rowing
Resistance: Maximum
Effort: Moderate
Fast Rowing
20 seconds
Fast Rowing
Resistance: Maximum
Effort: Maximum
Fast Rowing
45 seconds
Fast Rowing
Resistance: Maximum
Effort: Moderate
Fast Rowing
20 seconds

Set 6: 1 round
Max Biking
Resistance: Moderate
Effort: Maximum
Max Biking
5 minutes
Incline Walk on Treadmill
Incline: Heavy
Effort: Maximum
Incline Walk on Treadmill
10 minutes

Set 7: 1 round
Cool-Down Walk
Effort: Light
Cool-Down Walk
8 minutes


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