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Exercises

Set 1: 1 round
Dumbbell Bench Step Ups
Dumbbell Bench Step Ups
1 minute
Rest
Rest
30 seconds
Pull-ups
Pull-ups
2 minutes
Rest
Rest
30 seconds
Leg Curls
Leg Curls
2 mins 30 secs
Rest
Rest
30 seconds
Leg Press
Leg Press
2 mins 30 secs
Rest
Rest
30 seconds
Seated Leg Extension
Seated Leg Extension
2 mins 30 secs
Rest
Rest
30 seconds
Lying Weighted Crunches
Lying Weighted Crunches
4 mins 30 secs
Rest
Rest
1 minute
Tricep Extensions
Tricep Extensions
2 minutes
Rest
15 seconds
Dumbbell Single Leg Curl to Press
Dumbbell Single Leg Curl to Press
3 minutes
Rest
Rest
15 seconds
Dumbbell Sumo Squats Bicep Curls
Dumbbell Sumo Squats Bicep Curls
3 mins 15 secs
Rest
Rest
30 seconds
Saxon Side Bends
2 minutes
Rest
Rest
30 seconds
Tricep Dips
Tricep Dips
2 minutes
Rest
Rest
30 seconds
Dumbbell Bench Step Ups
Dumbbell Bench Step Ups
2 minutes
Rest
Rest
30 seconds
Seated Crunches
Seated Crunches
4 mins 30 secs
Rest
Rest
30 seconds
Lat Pulldown
2 mins 30 secs
Rest
Rest
30 seconds
Step Machine
7 minutes
Rest
Rest
1 minute
Lying Weighted Crunches
5 minutes
Rest
Rest
30 seconds
Cable Triceps Rope Pushdown
2 minutes
Rest
Rest
15 seconds
Cable Woodchop/high Cable Rotation
2 minutes
Rest
Rest
15 seconds
Machine Row
1 min 30 secs
Rest
Rest
15 seconds
Back Raise
2 minutes
Rest
Rest
15 seconds
Elliptical Machine
Elliptical Machine
15 seconds


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