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Exercises

Set 1: 1 round
Purple Small Arm Circles
10 seconds
Reverse
10 seconds
Big Arm Circles
15 seconds
Reverse
15 seconds
Beast Mode: On
20 seconds

Set 2: 4 rounds
Chest Fly
5 seconds
Overhead Press
Overhead Press
15 seconds
Hammer Curls
15 seconds

Set 3: 1 round
Rest
1 minute
Rows
45 seconds
Rest
20 seconds

Set 4: 3 rounds
Lying Tricep Extension
45 seconds
V Sit Crunches
15 seconds
Left V Sit Crunch
30 seconds
Right V Sit Crunch
30 seconds
V Sit Crunches
15 seconds
Rest
15 seconds

Set 5: 1 round
Rest
30 seconds
Rows
45 seconds
Rest
15 seconds
Ab Twists
2 minutes
Rest
15 seconds
Overhead Press / Hammer Curl
1 minute
Rest
30 seconds
Standing Crunches
1 minute
Tricep Extensions
20 seconds
Standing Crunches
1 min 15 secs
Rest
30 seconds
Overhead Press
40 seconds
Hammer Curls
20 seconds
Lateral Hold
15 seconds

Set 6: 1 round
Rest
1 minute

Set 7: 3 rounds
Lateral Raises
10 seconds
Front Raises
10 seconds
Rows
10 seconds
Overhead Press
10 seconds
Rotator Cuff
10 seconds
Rest
10 seconds
Chest Press
10 seconds
Rotator Cuff
10 seconds
Overhead Press
10 seconds
Front Punches
10 seconds
Side Punches
10 seconds
Rest
10 seconds


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