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Exercises

Set 1: 1 round
Pull-ups
Pull-ups
30 seconds
Rest
Rest
15 seconds
Push-Ups
Push-Ups
1 minute
Diamond Push Ups
Diamond Push Ups
30 seconds

Set 2: 1 round
Elbow Plank
Elbow Plank
2 minutes
Rest
Rest
15 seconds
Wall Sit
Wall Sit
2 minutes
Rest
Rest
1 minute

Set 3: 1 round
Bench Press Reps
Bench Press Reps
1 minute
Chest Press
Chest Press
1 minute
Rest
Rest
1 min 30 secs
Alternating Dumbbell Curls
Alternating Dumbbell Curls
1 minute
Rest
Rest
30 seconds
Walking Dumbbell Lunges
Walking Dumbbell Lunges
2 mins 30 secs
Rest
Rest
1 minute

Set 4: 1 round
Dumbell Back Row
Dumbell Back Row
1 minute
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
1 minute
Rest
Rest
1 minute
Double Crunches
Double Crunches
1 min 30 secs
Rest
Rest
20 seconds
In and Outs
In and Outs
1 min 30 secs
Rest
Rest
20 seconds
Russian Twists
Russian Twists
2 minutes
Rest
Rest
1 min 30 secs
Bicycle Legs
Bicycle Legs
1 minute
Rest
Rest
2 minutes
Dumbbell Side Bends
Dumbbell Side Bends
1 minute

Set 5: 2 rounds
Skull Crushers
Skull Crushers
1 minute
Crazy 8s
2 minutes


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