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Exercises

Set 1: 1 round
Jump Rope
Jump Rope
40 seconds
Rest
12 seconds
Jumping Jacks
Jumping Jacks
30 seconds
Rest
Rest
10 seconds

Set 2: 2 rounds
Russian Twists with a Ball
Russian Twists with a Ball
30 seconds
Rest
10 seconds
Tricep Extensions
Tricep Extensions
22 seconds
Rest
10 seconds
Straight Leg Bicycle Abs
Straight Leg Bicycle Abs
30 seconds

Set 3: 2 rounds
Sit-Ups Half
Sit-Ups Half
30 seconds
Rest
10 seconds
Push-Ups
Push-Ups
30 seconds
Rest
10 seconds

Set 4: 1 round
Kettlebell Swings
Kettlebell Swings
40 seconds
Rest
10 seconds
Kettlebell Swings
Kettlebell Swings
30 seconds

Set 5: 2 rounds
Kettlebell Squats
Kettlebell Squats
20 seconds
Rest
Rest
12 seconds
Crunches
22 seconds
Rest
12 seconds
Push-Ups
Push-Ups
30 seconds

Set 6: 1 round
Elbow Plank
Elbow Plank
35 seconds
Rest
10 seconds

Set 7: 1 round
Jump Rope
30 seconds


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