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Exercises

Set 1: 2 rounds
Big Forward Arm Circles
Big Forward Arm Circles
30 seconds
Big Reverse Arm Circles
Big Reverse Arm Circles
30 seconds
Small Forward Arm Circles
Small Forward Arm Circles
30 seconds
Small Reverse Arm Circles
Small Reverse Arm Circles
30 seconds
Raise dumbbells forward and upward with until upper arms are above horizontal. Lower and repeat.
Dumbbell Front Raises
1 min 30 secs
Dumbbell Bent Over Rows
Dumbbell Bent Over Rows
1 min 30 secs
Dumbbell Push ups
Dumbbell Push ups
20 seconds
Alternating Bicep Curls
Alternating Bicep Curls
1 min 30 secs
Hammer Curls
Hammer Curls
1 min 30 secs

Set 2: 3 rounds
Cardio Warm Up
Cardio Warm Up
1 minute
Jump Rope
Jump Rope
1 minute
Jump Rope Backwards
Jump Rope Backwards
1 minute
Sprint!
Sprint!
1 min 45 secs
Rest
Rest
1 min 45 secs

Set 3: 2 rounds
Reverse Crunches
Reverse Crunches
30 seconds
Right Oblique Crunches
Right Oblique Crunches
30 seconds
Left Oblique Crunches
Left Oblique Crunches
30 seconds
Crunches
Crunches
30 seconds
Elbow Plank
Elbow Plank
50 seconds

Set 4: 2 rounds
Walking Lunges
Walking Lunges
1 minute
Side Lunges
Side Lunges
1 minute
Leg Lift with Hip Thrust
1 minute
Reverse Lunges
1 minute
Dumbbell Squats
Dumbbell Squats
1 minute
Dumbbell Sumo Squats
Dumbbell Sumo Squats
1 minute
Rest
Rest
1 minute


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