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Exercises

Set 1: 2 rounds
Push-Ups
Push-Ups
50 seconds
Tricep Dips
Tricep Dips
50 seconds
Pull-ups
Pull-ups
50 seconds
Jump Rope
Jump Rope
50 seconds

Set 2: 1 round
Rest
Rest
1 minute

Set 3: 2 rounds
Lunge to Shoulder Press
Lunge to Shoulder Press
50 seconds
Modified Burpees
Modified Burpees
50 seconds
Ball Plank Pikes
Ball Plank Pikes
50 seconds
Dive Bomber
50 seconds

Set 4: 1 round
Rest
1 minute

Set 5: 2 rounds
Shoulder Shrugs
Shoulder Shrugs
50 seconds
Tricep Extensions
Tricep Extensions
50 seconds
Dumbbell Front Raises
Dumbbell Front Raises
50 seconds
Alternating Bicep Curls
Alternating Bicep Curls
50 seconds

Set 6: 1 round
Rest
1 minute

Set 7: 2 rounds
Mountain Climbers
Mountain Climbers
50 seconds
Air Bike Crunches
Air Bike Crunches
50 seconds
Double Crunches
Double Crunches
50 seconds
V-Sit Crunches
V-Sit Crunches
50 seconds
Flutter Kicks
Flutter Kicks
50 seconds


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