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Exercises

Set 1: 2 rounds
Overhead Press
Overhead Press
1 minute
Rest
Rest
20 seconds
Tricep Extensions
Tricep Extensions
1 minute
Rest
Rest
20 seconds
Kneeling Push-ups
Kneeling Push-ups
1 minute
Rest
Rest
20 seconds
Chair Tricep Dips
Chair Tricep Dips
30 seconds
Rest
Rest
15 seconds
Dumbbell Front Raises
Dumbbell Front Raises
1 minute
Rest
Rest
15 seconds
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
1 minute
Rest
Rest
15 seconds
Hammer Curls
Hammer Curls
2 minutes
Rest
Rest
30 seconds
Alternating Dumbbell Curls
Alternating Dumbbell Curls
2 minutes
Rest
Rest
30 seconds
Bent Over Row
Bent Over Row
1 minute
Rest
Rest
15 seconds
Dumbbell Upright Rows
Dumbbell Upright Rows
1 minute
Rest
Rest
20 seconds
Elbows to Hands Plank
Elbows to Hands Plank
1 min 30 secs
Rest
Rest
20 seconds
Wall Push-Ups with Leg Lifts
Wall Push-Ups with Leg Lifts
2 minutes
Rest
Rest
2 minutes

Set 2: 2 rounds
Single-Arm Dumbbell Swings Right
Single-Arm Dumbbell Swings Right
1 minute
Single-Arm Dumbbell Swings Left
Single-Arm Dumbbell Swings Left
1 minute
Rest
Rest
20 seconds
Dumbbell Lunges
Dumbbell Lunges
1 minute
Rest
Rest
20 seconds
Dumbbell Squats
Dumbbell Squats
1 minute
Rest
Rest
20 seconds

Set 3: 2 rounds
Crunches
Crunches
1 minute
Russian Twists
Russian Twists
1 minute
Rest
Rest
15 seconds
Bicycle Crunches
Bicycle Crunches
50 seconds
Rest
Rest
15 seconds
Cross Body Crunches
Cross Body Crunches
1 minute
Rest
Rest
15 seconds
Floor Bridge
Floor Bridge
1 min 30 secs
Rest
Rest
30 seconds

Set 4: 1 round
Wall Sit
Wall Sit
1 minute

Workout Discussion

18 Dec

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