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Exercises

Set 1: 1 round
Arm Pumps
Arm Pumps
20 seconds
Jog on the Spot
Jog on the Spot
20 seconds
Shoulder Shrugs
Shoulder Shrugs
20 seconds

Set 2: 1 round
Plank Hop Outs
Plank Hop Outs
40 seconds
Burpees w/pushups
Burpees w/pushups
40 seconds
Mountain Climbers
Mountain Climbers
40 seconds
Drop Dead Lifts
40 seconds
Transition
15 seconds

Set 3: 1 round
Squat Pulses
Squat Pulses
40 seconds
Deep Lunges
Deep Lunges
40 seconds
Reverse Lunges
Reverse Lunges
40 seconds
Squats
40 seconds
Rest
15 seconds

Set 4: 1 round
V-Sit Crunches
V-Sit Crunches
40 seconds
In and Outs
In and Outs
40 seconds
Right Oblique V-Ups
Right Oblique V-Ups
40 seconds
Left Oblique V-Ups
Left Oblique V-Ups
40 seconds
Hip Rock N Raises
Hip Rock N Raises
40 seconds
Rest
15 seconds

Set 5: 1 round
Barbell Bicep Curls
Barbell Bicep Curls
40 seconds
One-Armed Row - Left
40 seconds
One Armed Row - Right
40 seconds
Bodyweight Triceps Extension
Bodyweight Triceps Extension
40 seconds
Chest Openers W/dumbbells
Chest Openers W/dumbbells
40 seconds
Dumbbell Chest Press
Dumbbell Chest Press
40 seconds
Transition
15 seconds

Set 6: 1 round
High Glute Kickbacks
High Glute Kickbacks
40 seconds
Glute Combo Kickback
Glute Combo Kickback
40 seconds
Glute Reverse Squats
Glute Reverse Squats
40 seconds
Calf Raises
40 seconds
Rest
15 seconds

Set 7: 1 round
Quad Stretches
Quad Stretches
16 seconds
Wall Calf Stretches
Wall Calf Stretches
16 seconds
Tricep Stretches
Tricep Stretches
16 seconds
Lateral Neck Stretches
Lateral Neck Stretches
16 seconds


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