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Exercises

Set 1: 1 round
Cardio Warm Up
Cardio Warm Up
2 minutes
Jumping Jacks
Jumping Jacks
1 minute

Set 2: 3 rounds
90-90 Crunches
90-90 Crunches
45 seconds
Dumbbell Fly
45 seconds
Tricep Extensions
Tricep Extensions
30 seconds

Set 3: 1 round
Rest
Rest
15 seconds

Set 4: 3 rounds
Reverse Lunges
Reverse Lunges
1 minute
Barbell Bent-Over Rows
1 minute
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
30 seconds

Set 5: 1 round
Rest
Rest
15 seconds

Set 6: 3 rounds
Ball Back Extensions
Ball Back Extensions
30 seconds
Hammer Curls
Hammer Curls
45 seconds
Wall Tricep Push Ups
Wall Tricep Push Ups
30 seconds

Set 7: 1 round
Rest
Rest
15 seconds

Set 8: 3 rounds
Crunches
Crunches
45 seconds
Seated Dumbbell Press
Seated Dumbbell Press
30 seconds
Single Dumbbell Front Raises
Single Dumbbell Front Raises
45 seconds

Set 9: 1 round
Rest
Rest
15 seconds

Set 10: 1 round
Jumping Jacks
Jumping Jacks
1 minute
Cardio Warm Up
Cardio Warm Up
2 minutes


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