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Exercises

Set 1: 1 round
Left Arm Cross Stretch
Left Arm Cross Stretch
10 seconds
Right Arm Cross Stretch
Right Arm Cross Stretch
10 seconds
Chest Stretch
Chest Stretch
10 seconds
Rest
Rest
5 seconds

Set 2: 2 rounds
Dumbbell Curls Right Arm
Dumbbell Curls Right Arm
15 seconds
Statue of Dumbbell Right Arm
Statue of Dumbbell Right Arm
5 seconds
Dumbbell Curls Left Arm
Dumbbell Curls Left Arm
15 seconds
Statue of Dumbbell Left Arm
Statue of Dumbbell Left Arm
5 seconds
Rest
Rest
10 seconds

Set 3: 2 rounds
Dumbbell Front Raises Right Arm
Dumbbell Front Raises Right Arm
15 seconds
Rest
Rest
5 seconds
Dumbbell Front Raises Left Arm
Dumbbell Front Raises Left Arm
15 seconds
Rest
Rest
5 seconds

Set 4: 1 round
Lateral Lunge with Bicep Curl
Lateral Lunge with Bicep Curl
10 seconds
Alternating Dumbbell Swings
Alternating Dumbbell Swings
40 seconds
Lateral Lunge with Bicep Curl
Lateral Lunge with Bicep Curl
10 seconds
Rest
Rest
10 seconds

Set 5: 2 rounds
Dumbbell Right Leg Curl to Press
Dumbbell Right Leg Curl to Press
10 seconds
Dumbbell Lunges
Dumbbell Lunges
20 seconds
Dumbbell Left Leg Curl to Press
Dumbbell Left Leg Curl to Press
10 seconds
Dumbbell Lunges
Dumbbell Lunges
20 seconds
Rest
Rest
15 seconds

Set 6: 1 round
Dumbbell Squats
Dumbbell Squats
1 minute
Rest
Rest
15 seconds

Set 7: 2 rounds
Dumbbell Right Arm Push Press
Dumbbell Right Arm Push Press
10 seconds
Dumbbell Push ups
Dumbbell Push ups
20 seconds
Dumbbell Left Arm Push Press
Dumbbell Left Arm Push Press
10 seconds
Left Concentrated Bicep Curls
Left Concentrated Bicep Curls
5 seconds
Right Concentrated Bicep Curls
Right Concentrated Bicep Curls
5 seconds
Rest
Rest
10 seconds


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