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Exercises

Set 1: 1 round
Torso Twists
Torso Twists
17 seconds
Arm Pumps
Arm Pumps
17 seconds
Chest Stretch
Chest Stretch
17 seconds
Shoulder Shrugs
Shoulder Shrugs
17 seconds

Set 2: 1 round
Barbell Bicep Curls
25 seconds
Chair Tricep Dips
Chair Tricep Dips
25 seconds
Straight Back Rowing with Curl
Straight Back Rowing with Curl
25 seconds
Alternating Hammer Curls
Alternating Hammer Curls
25 seconds
Rest
Rest
25 seconds
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
25 seconds
Left Tricep Extensions
Left Tricep Extensions
25 seconds
Right Tricep Extensions
Right Tricep Extensions
25 seconds
Flexion Back Row W/Dumbells
25 seconds
Rest
Rest
25 seconds

Set 3: 1 round
In and Outs
In and Outs
30 seconds
Crunches
Crunches
30 seconds
V-Ups and Roll-Ups
V-Ups and Roll-Ups
30 seconds
Wide Leg Sit-ups
Wide Leg Sit-ups
30 seconds
Rest
30 seconds
Left Oblique Crunches
Left Oblique Crunches
30 seconds
Right Oblique Crunches
Right Oblique Crunches
30 seconds
Pilates Scissors
Pilates Scissors
30 seconds
Leg Drops
30 seconds
Rest
30 seconds

Set 4: 1 round
Dumbbell Chest Press
Dumbbell Chest Press
25 seconds
Dumbbell Fly
Dumbbell Fly
25 seconds
Shoulder Fly Press
25 seconds
Rest
25 seconds
Reverse Scissor
25 seconds
Floor Bridge
Floor Bridge
25 seconds
Glute Combo Kickback
Glute Combo Kickback
25 seconds
Rest
25 seconds

Set 5: 1 round
The Heisman Shuffle
The Heisman Shuffle
35 seconds
Front Back Jacks
Front Back Jacks
35 seconds
Jump Rope with Ali Shuffle
35 seconds
Front Back Kicks
35 seconds
Dumbbell Woodchops
Dumbbell Woodchops
35 seconds
Side Kick With Punch
35 seconds
Rest
35 seconds

Set 6: 1 round
Left Cross Hamstring Stretch
12 seconds
Right Cross Hamstring Stretch
12 seconds
Left Side Stretch
Left Side Stretch
12 seconds
Right Side Stretch
Right Side Stretch
12 seconds
Left Neck Stretch
Left Neck Stretch
12 seconds
Right Neck Stretch
12 seconds
Stretch armstrong
12 seconds


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