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Exercises

Set 1: 1 round
Jumping Jacks
Jumping Jacks
50 seconds
Rest
Rest
10 seconds

Set 2: 4 rounds
Push-Ups
Push-Ups
20 seconds
Rest
Rest
10 seconds

Set 3: 4 rounds
Overhead Press
Overhead Press
30 seconds
Rest
Rest
10 seconds

Set 4: 4 rounds
Bench Press
Bench Press
50 seconds
Rest
Rest
10 seconds

Set 5: 1 round
Jumping Jacks
Jumping Jacks
50 seconds
Rest
Rest
10 seconds

Set 6: 4 rounds
Dumbbell Upright Rows
Dumbbell Upright Rows
30 seconds
Rest
Rest
10 seconds

Set 7: 4 rounds
Dumbbell Fly
30 seconds
Rest
Rest
10 seconds

Set 8: 4 rounds
Hammer Curls
Hammer Curls
40 seconds
Rest
Rest
10 seconds

Set 9: 1 round
Jumping Jacks
Jumping Jacks
50 seconds
Rest
Rest
10 seconds

Set 10: 4 rounds
Dumbell Back Row
Dumbell Back Row
30 seconds
Rest
Rest
10 seconds

Set 11: 4 rounds
Dumbbell Front Raises
Dumbbell Front Raises
30 seconds
Rest
Rest
10 seconds

Set 12: 4 rounds
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
30 seconds
Rest
Rest
10 seconds

Set 13: 1 round
Jumping Jacks
Jumping Jacks
1 minute


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