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Exercises

Set 1: 7 rounds
Ball Push-Ups
Ball Push-Ups
20 seconds
Rest
Rest
10 seconds

Set 2: 1 round
Rest
Rest
1 minute

Set 3: 7 rounds
Tricep Dips
Tricep Dips
20 seconds
Rest
Rest
10 seconds

Set 4: 1 round
Rest
Rest
1 minute

Set 5: 7 rounds
Dumbbell Chest Press
Dumbbell Chest Press
30 seconds
Rest
Rest
10 seconds

Set 6: 1 round
Rest
Rest
1 minute

Set 7: 7 rounds
Stability Ball Dumbbell Flys
Stability Ball Dumbbell Flys
20 seconds
Rest
Rest
10 seconds

Set 8: 1 round
Rest
Rest
1 minute

Set 9: 7 rounds
Seated Dumbbell Press
Seated Dumbbell Press
20 seconds
Rest
Rest
10 seconds

Set 10: 1 round
Rest
Rest
1 minute

Set 11: 7 rounds
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
20 seconds
Rest
Rest
10 seconds

Set 12: 1 round
Rest
Rest
1 minute

Set 13: 7 rounds
Dumbbell Shrug
Dumbbell Shrug
20 seconds
Rest
Rest
10 seconds

Set 14: 1 round
Rest
Rest
1 minute

Set 15: 7 rounds
Left Dumbbell Diagonal Raise
20 seconds
Rest
Rest
10 seconds
Right Dumbbell Diagonal Raise
20 seconds
Rest
Rest
10 seconds

Set 16: 1 round
Rest
Rest
1 minute

Set 17: 7 rounds
Left Dumbbell Bicep Curls
Left Dumbbell Bicep Curls
20 seconds
Rest
Rest
10 seconds
Right Dumbbell Bicep Curls
Right Dumbbell Bicep Curls
20 seconds
Rest
Rest
10 seconds

Set 18: 1 round
Rest
Rest
1 minute

Set 19: 7 rounds
Stability Ball Tricep Extension
Stability Ball Tricep Extension
20 seconds
Rest
Rest
10 seconds

Set 20: 1 round
Rest
Rest
1 minute

Set 21: 7 rounds
Wrist Curls
10 seconds
Rest
Rest
10 seconds
Wrist Extensions
10 seconds
Rest
Rest
10 seconds

Set 22: 1 round
Rest
Rest
1 minute


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