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Exercises

Set 1: 1 round
Jog on the Spot
Jog on the Spot
1 minute
Jumping Jacks
Jumping Jacks
1 minute
Side Shuffles
Side Shuffles
1 minute
Shuffles to Touch
Shuffles to Touch
1 minute
Mountain Climbers
Mountain Climbers
1 minute
Rest
Rest
1 minute

Set 2: 1 round
Push-Ups
Push-Ups
1 minute
Transition
10 seconds
Squat With Overhead Press
Squat With Overhead Press
1 minute
Transition
10 seconds
Side Plank With Fly
1 minute
Transition
15 seconds
Other Side Plank With Fly
1 minute
Transition
10 seconds
Bridge With Chest Press
1 minute
Transition
10 seconds
Plank With Tricep Extension
1 minute
Transition
6 seconds
Plank With Tricep Extension Other Side
1 minute
Transition
10 seconds
Static Lunge With Weighted Shoulder Shrug
1 minute
Transition
10 seconds
Pulsing Dumbell Back Rows
1 minute
Transition
10 seconds
3-way Lateral Shoulder Raises
1 minute
Transition
10 seconds
Bent Over Tricep Extension
1 minute
Transition
5 seconds
Barbell Bicep Curls
Barbell Bicep Curls
1 minute
Rest
Rest
1 minute

Set 3: 1 round
Jog on the Spot
Jog on the Spot
1 minute
Jumping Jacks
Jumping Jacks
1 minute
Side Shuffles
Side Shuffles
1 minute
Shuffles to Touch
Shuffles to Touch
1 minute
Mountain Climbers
Mountain Climbers
1 minute
Rest
Rest
1 minute

Set 4: 1 round
Push-Ups
Push-Ups
1 minute
Transition
10 seconds
Squat With Arnold Press
1 minute
Transition
10 seconds
Side Plank With 1 Arm Fly
1 minute
Transition
10 seconds
Other Side Plank With 1 Arm Fly
1 minute
Transition
10 seconds
Bridge With Chest Press
1 minute
Transition
10 seconds
Forearm Or Straight Arm Plank With Triceps Extension
1 minute
Transition
10 seconds
Static Lunge With Weighted Shoulder Shrugs 5 Each, Then Switch
1 minute
Transition
10 seconds
Pulsing Back Rows
1 minute
Transition
10 seconds
3-way Lateral Raises
1 minute
Transition
10 seconds
Bent Over Tricep Extension
1 minute
Transition
5 seconds
Bicep Curls
1 minute

Set 5: 1 round
Jog on the Spot
Jog on the Spot
1 minute
Jumping Jacks
Jumping Jacks
1 minute
Side Shuffles
Side Shuffles
1 minute
Shuffles to Touch
Shuffles to Touch
1 minute
Mountain Climbers
Mountain Climbers
1 minute
Rest
Rest
1 minute

Set 6: 1 round
Push-Ups
Push-Ups
30 seconds
Transition
10 seconds
Squats with Arnold press
30 seconds
Transition
10 seconds
Side plank with one arm fly
30 seconds
Transition
10 seconds
Other side plank with one arm fly
30 seconds
Transition
10 seconds
Bridge with chest press
30 seconds
Transition
10 seconds
Forearm or straight arm plank with tricep extension
30 seconds
Transition
10 seconds
Static lunch with weighted shoulder shrug
30 seconds
Transition
10 seconds
Pulsing Rows
30 seconds
Transition
10 seconds
3 Way lateral shoulder raises
30 seconds
Transition
5 seconds
Bent over tricep extensions
30 seconds
Transition
5 seconds
Bicep Curls
30 seconds
Rest
Rest
5 minutes


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