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Exercises

Set 1: 1 round
Treadmill Running 6 Mph
Treadmill Running 6 Mph
5 minutes
Transition Bring Dumbells To Circuit Area
2 minutes
Push-Up Burpees On Step During Green Light
Push-Up Burpees On Step During Green Light
1 minute
One-Armed Row - Left
1 minute
One Armed Row - Right
1 minute
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
1 minute
Dumbbell Front Raises
Dumbbell Front Raises
1 minute
Dumbbell Bicep Curl to Press
Dumbbell Bicep Curl to Press
1 minute
Transition To Step Push Up Burpees
Transition To Step Push Up Burpees
7 seconds
Step Push Up Burpees During Green Light
1 minute
Alternating Step Lunges
1 minute
Transition To Treadmill 5 Min @ 6mph
Transition To Treadmill 5 Min @ 6mph
2 minutes

Set 2: 1 round
Treadmill Running 6 Mph
Treadmill Running 6 Mph
5 minutes
Transition To Ab Area
1 minute
Push-Ups
Push-Ups
1 minute
Plank
Plank
2 minutes
Crunches
Crunches
1 minute
90-90 Crunches
90-90 Crunches
1 minute
Flutter Kicks
Flutter Kicks
1 minute
Plank
Plank
2 minutes
Transition To Treadmill Running
1 min 30 secs

Set 3: 1 round
Treadmill Running 7mph
Treadmill Running 7mph
6 minutes
Transition To Ab Area Crunches Legs Extended During Green Light
1 min 10 secs
Ab Crunches Legs Extended
1 minute
Reverse Crunches
Reverse Crunches
1 minute
Flutter Kicks
Flutter Kicks
1 minute
Plank
Plank
1 minute
Push-Ups
Push-Ups
1 minute
Transition To Wide Grip Pull Down
Transition To Wide Grip Pull Down
1 min 30 secs

Set 4: 3 rounds
Wide Grip Pull Down
1 minute
Rest
Rest
10 seconds

Set 5: 1 round
Transition To Treadmill Running
1 minute

Set 6: 1 round
Treadmill Running 7mph
Treadmill Running 7mph
3 minutes
Transition To Free Weight Area To Repeat Upper Body Circuit
1 minute

Set 7: 1 round
One-Armed Row - Left
1 minute
One Armed Row - Right
1 minute
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
1 minute
Dumbbell Front Raises
Dumbbell Front Raises
1 minute
Dumbbell Bicep Curl to Press
Dumbbell Bicep Curl to Press
1 minute
Transition To Wide Grip Lat Pull Down
1 minute

Set 8: 3 rounds
Wide Grip Lat Pull Down
1 minute
Rest
Rest
1 min 15 secs

Set 9: 1 round
Transition To Push Ups
10 seconds
Push-Ups
Push-Ups
1 minute
Plank
Plank
1 minute
Transition To Treadmill Running
1 minute

Set 10: 1 round
Treadmill Running 6mph For 3 Minutes
3 minutes


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