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Description

High reps 12-15, 3 sets, moderate weight


Exercises

Set 1: 1 round
Barbell Front Loaded Squats
Weights: Moderate
Barbell Front Loaded Squats
12 reps
Right Bulgarian Split Squats with Dumbbells
Weights: Moderate
Right Bulgarian Split Squats with Dumbbells
12 reps
Left Bulgarian Split Squats with Dumbbells
Weights: Moderate
Left Bulgarian Split Squats with Dumbbells
12 reps
Rest
Rest
1 minute

Set 2: 1 round
Barbell Front Loaded Squats
Weights: Moderate
Barbell Front Loaded Squats
12 reps
Right Bulgarian Split Squats with Dumbbells
Weights: Moderate
Right Bulgarian Split Squats with Dumbbells
12 reps
Left Bulgarian Split Squats with Dumbbells
Weights: Moderate
Left Bulgarian Split Squats with Dumbbells
12 reps
Rest
Rest
1 minute

Set 3: 1 round
Barbell Front Loaded Squats
Weights: Moderate
Barbell Front Loaded Squats
12 reps
Right Bulgarian Split Squats with Dumbbells
Weights: Moderate
Right Bulgarian Split Squats with Dumbbells
12 reps
Left Bulgarian Split Squats with Dumbbells
Weights: Moderate
Left Bulgarian Split Squats with Dumbbells
12 reps
Rest
Rest
1 minute

Set 4: 1 round
Dumbbell Side Lunge and Touch
Weights: Moderate
Dumbbell Side Lunge and Touch
12 reps
Dumbbell Step-Ups
Weights: Moderate
Dumbbell Step-Ups
12 reps
Wall Ball Squats
Wall Ball Squats
45 seconds
Rest
Rest
1 minute

Set 5: 1 round
Dumbbell Side Lunge and Touch
Weights: Moderate
Dumbbell Side Lunge and Touch
12 reps
Dumbbell Step-Ups
Weights: Moderate
Dumbbell Step-Ups
12 reps
Wall Ball Squats
Wall Ball Squats
45 seconds
Rest
Rest
1 minute

Set 6: 1 round
Dumbbell Side Lunge and Touch
Weights: Moderate
Dumbbell Side Lunge and Touch
12 reps
Dumbbell Step-Ups
Weights: Moderate
Dumbbell Step-Ups
12 reps
Wall Ball Squats
Wall Ball Squats
45 seconds
Rest
Rest
1 minute

Set 7: 1 round
Leg Curls
Weights: Light
Leg Curls
15 reps
Rest
Rest
1 minute

Set 8: 1 round
Leg Curls
Weights: Light
Leg Curls
15 reps
Rest
Rest
1 minute

Set 9: 1 round
Lateral Step Ups with Left Leg Raise
: Light
Lateral Step Ups with Left Leg Raise
12 reps
Lateral Step Ups with Right Leg Raise
Lateral Step Ups with Right Leg Raise
12 reps
Rest
Rest
1 minute

Set 10: 1 round
Lateral Step Ups with Left Leg Raise
: Light
Lateral Step Ups with Left Leg Raise
12 reps
Lateral Step Ups with Right Leg Raise
Lateral Step Ups with Right Leg Raise
12 reps
Rest
Rest
1 minute

Set 11: 1 round
Heel Toe Rocks
Heel Toe Rocks
20 reps
Rest
Rest
1 minute

Set 12: 1 round
Overhead Presses
Weights: Moderate
Overhead Presses
12 reps
Rest
Rest
1 minute

Set 13: 1 round
Overhead Presses
Weights: Moderate
Overhead Presses
12 reps
Rest
Rest
1 minute

Set 14: 1 round
Lateral to Front Raises
Weights: Moderate
Lateral to Front Raises
15 reps
Rear Delt Squeeze with Band
Resistance: Moderate
Rear Delt Squeeze with Band
15 reps
Rest
Rest
1 minute

Set 15: 1 round
Lateral to Front Raises
Weights: Moderate
Lateral to Front Raises
15 reps
Rear Delt Squeeze with Band
Resistance: Moderate
Rear Delt Squeeze with Band
15 reps
Rest
Rest
1 minute

Set 16: 1 round
Lateral to Front Raises
Weights: Moderate
Lateral to Front Raises
15 reps
Rear Delt Squeeze with Band
Resistance: Moderate
Rear Delt Squeeze with Band
15 reps
Rest
Rest
1 minute

Set 17: 1 round
Overhead Presses
Weights: Light
Overhead Presses
12 reps
Rest
Rest
1 minute

Set 18: 1 round
Overhead Presses
Weights: Light
Overhead Presses
12 reps
Rest
Rest
1 minute

Set 19: 1 round
Dumbbell Shrugs
Weights: Moderate
Dumbbell Shrugs
12 reps
Rest
Rest
1 minute

Set 20: 1 round
Dumbbell Shrugs
Weights: Moderate
Dumbbell Shrugs
12 reps
Rest
Rest
1 minute

Set 21: 1 round
Back Extension on Ball
Back Extension on Ball
20 reps
Ball Crunches
Ball Crunches
20 reps
Ball Foot to Hand Pass
Ball Foot to Hand Pass
12 reps
Rest
Rest
1 minute

Set 22: 1 round
Back Extension on Ball
Back Extension on Ball
20 reps
Ball Crunches
Ball Crunches
20 reps
Ball Foot to Hand Pass
Ball Foot to Hand Pass
12 reps
Rest
Rest
1 minute

Set 23: 1 round
Bench Plank
Bench Plank
1 minute
Burpees on Step
Burpees on Step
15 reps
Rest
Rest
1 minute


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