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Description

Dumbbells or bands needed


Exercises

Set 1: 1 round
Halo Dead Lifts
1 minute
Skull Crusher Press
1 minute
Knee Drive Curl Right Leg
30 seconds
Knee Drive Curl Left Leg
30 seconds
Lateral Squat Row Right Side
30 seconds
Lateral Squat Row Left Side
30 seconds
Shoulder Tap Push Ups
1 minute
Halo Dead Lifts Clockwise
30 seconds
Halo Dead Lifts Counter Clockwise
30 seconds
Skull Crusher Press
1 minute
Knee Drive Curl Right Leg
30 seconds
Knee Drive Curl Left Leg
30 seconds
Lateral Squat Row Right Side
30 seconds
Lateral Squat Row Left Side
30 seconds
Shoulder Tap Push Ups
1 minute
Stretch
2 mins 30 secs
Water Break
30 seconds
Progressive Dumbell Rotation L1: Curl; Squat; Push Up
1 minute
Alternating Shoulder Press
1 minute
Dumbell Rotational Jumps L1: Squat; 180 Degrees
1 minute
Water Break
30 seconds
Progressive Dumbell Rotation L2: Curl; Squat; Push Up; Spider L&R
1 minute
Reciprocating Overhead Press
1 minute
Dumbell Rotational Jumps With Curl
1 minute
Progressive Dumbell Rotation L3: Curl; Squat; Push Up; Spider L&R; 8ct Mountain Climber
1 minute
Dual Overhead Press
1 minute
Dumbell Rotation With Curl Press Overhead
1 minute
Water Break
30 seconds
Hip Flys
1 minute
Wide Flys
1 minute
Water Break
30 seconds
Hip Flys
1 minute
Pyramid Row With Push Ups
1 minute
Hip Flys
1 minute
Elbow; Plank; Rows
1 minute
Prone Chest Press With Leg Extension
1 minute
Squatted Fly
1 minute
Alternating Prone Chest Press With Leg Extension
1 minute
Back Fly Lunge
1 minute
Simutaneous Chest Press With Legs Extended
1 minute
Frog Jumps With Single Leg Planks
1 minute
Water Break/cool Down
1 minute


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