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Exercises

Set 1: 1 round
Jumping Jacks
Jumping Jacks
30 seconds
Small Reverse Arm Circles
Small Reverse Arm Circles
30 seconds
Small Forward Arm Circles
Small Forward Arm Circles
30 seconds
Arm Pumps
Arm Pumps
30 seconds
Big Forward Arm Circles
Big Forward Arm Circles
30 seconds
Big Reverse Arm Circles
Big Reverse Arm Circles
30 seconds
Jumping Jacks
Jumping Jacks
30 seconds
Rest
Rest
30 seconds

Set 2: 3 rounds
Hammer Curls
Weights: Moderate
Hammer Curls
10 reps
Tricep Kickbacks
Weights: Moderate
Tricep Kickbacks
10 reps
Rest
Rest
30 seconds

Set 3: 3 rounds
Weights: Moderate
Dumbbell Upright Row to Shoulder Press
10 reps
Bicep Curls
Weights: Moderate
Bicep Curls
10 reps
Rest
Rest
30 seconds

Set 4: 3 rounds
Dumbbell Rear Lateral Raises
Weights: Moderate
Dumbbell Rear Lateral Raises
10 reps
Dumbbell Bent Over Rows
Weights: Moderate
Dumbbell Bent Over Rows
10 reps
Rest
Rest
30 seconds

Set 5: 3 rounds
Dumbbell Lateral Shoulder Raises
Weights: Moderate
Dumbbell Lateral Shoulder Raises
10 reps
Dumbbell Front Raises
Weights: Moderate
Dumbbell Front Raises
10 reps
Rest
Rest
30 seconds

Set 6: 3 rounds
Dumbbell Chest Press
Weights: Moderate
Dumbbell Chest Press
10 reps
Dumbbell Fly
Weights: Moderate
Dumbbell Fly
10 reps
Rest
Rest
30 seconds


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