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Exercises

Set 1: 2 rounds
Mountain Climbers
Mountain Climbers
45 seconds
Hammer Curls
Hammer Curls
30 seconds
Push-Ups
Push-Ups
30 seconds
Sit-Ups
Sit-Ups
30 seconds
Floor Bridge
Floor Bridge
30 seconds
Prisoner Squats
Prisoner Squats
30 seconds
Scissor Kicks
Scissor Kicks
30 seconds
Rest
Rest
1 minute

Set 2: 2 rounds
Burpees
Burpees
45 seconds
Diamond Push Ups
Diamond Push Ups
30 seconds
Overhead Press
Overhead Press
30 seconds
Russian Twists
Russian Twists
30 seconds
Full Plank with Leg Lifts
Full Plank with Leg Lifts
30 seconds
Wall Calf Stretches
Wall Calf Stretches
30 seconds
Leg Lifts
Leg Lifts
30 seconds
Rest
Rest
1 minute

Set 3: 2 rounds
Mountain Climbers
Mountain Climbers
45 seconds
Dolphin Push-ups
Dolphin Push-ups
30 seconds
Tricep Dips
Tricep Dips
30 seconds
Dumbbell Front Raises
Dumbbell Front Raises
30 seconds
Left Oblique Crunches
Left Oblique Crunches
30 seconds
Right Oblique Crunches
Right Oblique Crunches
30 seconds
Floor Bridge
Floor Bridge
30 seconds
Prisoner Squats
Prisoner Squats
30 seconds
Tricep Extensions
Tricep Extensions
30 seconds
Rest
Rest
1 minute

Set 4: 2 rounds
Burpees
Burpees
45 seconds
Alternating Dumbbell Curls
Alternating Dumbbell Curls
30 seconds
Push-Ups
Push-Ups
30 seconds
Sit-Ups
Sit-Ups
30 seconds
Prisoner Squats
Prisoner Squats
30 seconds
Push-Ups
Push-Ups
30 seconds
Left Half Side Plank
Left Half Side Plank
30 seconds
Right Half Side Plank
Right Half Side Plank
30 seconds
Elbow Plank
Elbow Plank
1 minute
Rest
Rest
5 minutes

Set 5: 1 round
Push-Ups
Push-Ups
2 minutes
Sit-Ups
Sit-Ups
2 minutes
Prisoner Squats
Prisoner Squats
2 minutes
Rest
Rest
1 minute

Workout Discussion

14 Aug
Wow dats an advanced workout! I dnt think ill be at dat level til a 1yr frm now!

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