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Description

Okay boys, training camp is around the corner. Lets work our f*cking ass off and get ready!!


Exercises

Set 1: 2 rounds
Butt Kickers
Butt Kickers
30 seconds
Knees to Elbows
Knees to Elbows
30 seconds
Jumping Jacks
Jumping Jacks
30 seconds
Side Lunges
Side Lunges
30 seconds

Set 2: 3 rounds
Burpees
Burpees
45 seconds
Push-Ups
Push-Ups
40 seconds
Dumbbell Renegade Rows
Dumbbell Renegade Rows
40 seconds
Rest
Rest
40 seconds
Tricep Dips
Tricep Dips
40 seconds
Rest
Rest
40 seconds

Set 3: 3 rounds
High Knees
High Knees
1 minute
Jog on the Spot
Jog on the Spot
1 minute

Set 4: 1 round
Jumping Jacks
Jumping Jacks
45 seconds
Mountain Climbers
Mountain Climbers
45 seconds
Seal Jacks
Seal Jacks
45 seconds
Rest
Rest
45 seconds
Elbow Plank with Leg Lifts
Elbow Plank with Leg Lifts
45 seconds
Dumbbell Sumo Squats
Dumbbell Sumo Squats
45 seconds
Rest
Rest
45 seconds

Set 5: 2 rounds
Overhead Press
Overhead Press
1 minute
Rest
Rest
30 seconds
Dumbbell Squats
Dumbbell Squats
45 seconds
Rest
Rest
15 seconds
Dumbbell Bent Over Rows
Dumbbell Bent Over Rows
45 seconds
Rest
Rest
15 seconds
Dumbbell Bench Step Ups
Dumbbell Bench Step Ups
45 seconds
Rest
Rest
45 seconds

Set 6: 2 rounds
Dumbbell Chest Press
Dumbbell Chest Press
1 minute
Rest
Rest
30 seconds
Alternating Bicep Curls
Alternating Bicep Curls
45 seconds
Rest
Rest
10 seconds
Dumbbell Lunges
Dumbbell Lunges
45 seconds
Rest
Rest
30 seconds
Dumbbell Side Bends
Dumbbell Side Bends
1 min 30 secs
Rest
Rest
10 seconds
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
45 seconds
Rest
Rest
45 seconds

Set 7: 2 rounds
Crunches
Crunches
45 seconds
Rest
Rest
20 seconds
Sit-Ups
Sit-Ups
45 seconds
Rest
Rest
20 seconds
Bicycle Crunches
Bicycle Crunches
45 seconds
Rest
Rest
20 seconds

Set 8: 2 rounds
Elbow Plank
Elbow Plank
30 seconds
Rest
Rest
20 seconds
Left Side Plank
Left Side Plank
20 seconds
Right Side Plank
Right Side Plank
20 seconds
Rest
Rest
20 seconds
6 Inches
20 seconds
12 Inches
10 seconds
Rest
Rest
30 seconds

Set 9: 1 round
Quad Stretches
Quad Stretches
45 seconds
Tricep Stretches
Tricep Stretches
45 seconds
Wall Calf Stretches
Wall Calf Stretches
45 seconds


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