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Exercises

Set 1: 2 rounds
Jumping Jacks
Jumping Jacks
1 minute
Dumbbell Fly
1 minute
Alternating Bicep Curls
Alternating Bicep Curls
1 minute
Overhead Press
Overhead Press
1 minute
Rest
18 seconds
Bicycle Crunches
Bicycle Crunches
1 minute
Left Side Leg Raise
1 minute
Right Side Leg Raises
1 minute
Russian Twists
Russian Twists
1 minute
Rest
15 seconds

Set 2: 2 rounds
Single-Leg Squat Touchdowns
Single-Leg Squat Touchdowns
2 minutes
Bench Press
Bench Press
1 minute
Tricep Dips
Tricep Dips
1 minute
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
1 minute
Rest
17 seconds
Hamstring Kickbacks
Hamstring Kickbacks
2 minutes
Jumping Lunges
Jumping Lunges
1 minute
Full Right Side Plank
Full Right Side Plank
1 minute
Full Left Side Plank
Full Left Side Plank
1 minute
Rest
15 seconds

Set 3: 2 rounds
Seal Jacks
Seal Jacks
1 minute
Push-Ups
Push-Ups
1 minute
Alternating Kettlebell Swings
Alternating Kettlebell Swings
1 minute
Dumbbell Bent Over Rows
Dumbbell Bent Over Rows
1 minute
Rest
Rest
10 seconds
Gate Swings
Gate Swings
1 minute
Right Oblique Crunches
Right Oblique Crunches
1 minute
Left Oblique Crunches
Left Oblique Crunches
1 minute
Plank
Plank
1 minute
Rest
15 seconds


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