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Description

Last set is Cardio/Strength Workout, intense for 15 minutes - TWO ROUNDS.


Exercises

Set 1: 2 rounds
Jumping Jacks
Effort: Vigorous
Jumping Jacks
1 minute
Rest
Rest
15 seconds
Warm-Up Walk
Effort: Moderate
Warm-Up Walk
1 minute
Rest
Rest
15 seconds
Cardio Warm Up
Effort: Vigorous
Cardio Warm Up
1 minute
Rest
Rest
20 seconds

Set 2: 1 round
Rest
Rest
40 seconds

Set 3: 4 rounds
Chest Press on Bench
Weights: Moderate
Chest Press on Bench
1 minute
Push-Ups
Push-Ups
1 minute
Rest
Rest
20 seconds

Set 4: 1 round
Rest
Rest
40 seconds

Set 5: 4 rounds
Chest Fly on Bench
Weights: Moderate
Chest Fly on Bench
1 minute
Bicep Curls
Weights: Moderate
Bicep Curls
1 minute
Rest
Rest
20 seconds

Set 6: 1 round
Rest
Rest
40 seconds

Set 7: 4 rounds
Alternating Hammer Curls
Weights: Moderate
Alternating Hammer Curls
1 minute
Alternating Dumbbell Chest Press
Weights: Moderate
Alternating Dumbbell Chest Press
1 minute
Rest
Rest
20 seconds

Set 8: 1 round
Rest
Rest
40 seconds

Set 9: 4 rounds
Plank Walks
Plank Walks
1 minute
Right One Arm Preacher Curl
Weights: Moderate
Right One Arm Preacher Curl
30 seconds
Left Concentrated Bicep Curls
Weights: Moderate
Left Concentrated Bicep Curls
30 seconds
Rest
Rest
20 seconds

Set 10: 1 round
Rest
Rest
40 seconds

Set 11: 1 round
Chest Stretch
Chest Stretch
30 seconds
Bicep Stretches
Bicep Stretches
30 seconds
Elbows-Out Chest Stretches
Elbows-Out Chest Stretches
30 seconds
Chin to Chest Stretch
Chin to Chest Stretch
30 seconds
Right Side Stretch
Right Side Stretch
30 seconds
Left Side Stretch
Left Side Stretch
30 seconds
Left Arm Cross Stretch
Left Arm Cross Stretch
30 seconds
Right Arm Cross Stretch
Right Arm Cross Stretch
30 seconds
Clockwise Neck Rolls
Clockwise Neck Rolls
15 seconds
Counter-clockwise Neck Rolls
Counter-clockwise Neck Rolls
15 seconds

Set 12: 1 round
Jumping Jacks 30 - 40secs
Jumping Jacks 30 - 40secs
5 seconds
Push-Ups 5 - 15sec
Push-Ups 5 - 15sec
5 seconds
High Knees 25 - 35sec
High Knees 25 - 35sec
5 seconds
Burpees 7 -30sec
Burpees 7 -30sec
5 seconds
Double Crunches 10 -20sec
Double Crunches 10 -20sec
5 seconds
Diamond Push Ups 5 -15sec
Diamond Push Ups 5 -15sec
5 seconds
Squats 7 -25sec
Squats 7 -25sec
5 seconds
Crunches 10 -20sec
Crunches 10 -20sec
5 seconds
Kneeling Push-ups 5 -20sec
Kneeling Push-ups 5 -20sec
5 seconds
Squats 7 -25sec
Squats 7 -25sec
5 seconds
Jumping Jacks 30 -40sec
Jumping Jacks 30 -40sec
5 seconds
Wall Sit -60sec
Wall Sit -60sec
5 seconds
Rest - 20sec
Rest - 20sec
5 seconds
Kneeling Push-ups 5 -20sec
Kneeling Push-ups 5 -20sec
5 seconds
High Knees -40sec
High Knees -40sec
5 seconds
Rest -20sec
Rest -20sec
5 seconds


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