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Exercises

Set 1: 3 rounds
Dumbbell Bent Over Rows
Dumbbell Bent Over Rows
40 seconds
Rest
Rest
20 seconds
Supine Dumbbell Chest Press
Supine Dumbbell Chest Press
40 seconds
Rest
Rest
20 seconds

Set 2: 3 rounds
Dumbbell Curls
Dumbbell Curls
40 seconds
Rest
Rest
20 seconds
Diamond Push Ups
Diamond Push Ups
40 seconds
Rest
Rest
20 seconds

Set 3: 3 rounds
Quadruped
Quadruped
40 seconds
Quadruped (alternate leg)
Quadruped (alternate leg)
40 seconds
Rest
Rest
20 seconds
One-Legged Calf Squat
40 seconds
One-Legged Calf Squat (alternate leg)
40 seconds
Rest
Rest
20 seconds

Set 4: 3 rounds
Cross Body Crunches
Cross Body Crunches
40 seconds
Rest
Rest
20 seconds
Roll-Ups
40 seconds
Rest
Rest
20 seconds


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