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Exercises

Set 1: 1 round
Put In Ankle Weights Only
10 seconds
Get On Bike
10 seconds
Warm-Up Cycling First Min Stat At 20 Percent Resistance At A Speed 25
Warm-Up Cycling First Min Stat At 20 Percent Resistance At A Speed 25
2 minutes

Set 2: 3 rounds
Rest Get Off Bike Put On Weighted Vest, Second Round Take Vest Off
15 seconds
High Knees Out To The Side
30 seconds
Rest
10 seconds
Jump Feet Open Touch Hand Down
30 seconds

Set 3: 2 rounds
3,way Push Ups Stagger Push Up Wide Push Up Stagger
1 minute
Rest
10 seconds
Burpee No Push Up Jump Tuck
1 minute
Rest
10 seconds
All Around The World With Sand Bag
1 minute
Rest
10 seconds
Biggest Looser One Arm Up One Down With Blue Weight Touch
30 seconds
Other Way
30 seconds
Bird Dog
Bird Dog
1 minute
Rest
10 seconds
Knee Raises On Pull Up Bar
1 minute
Rest
10 seconds
Burpee No Push Up
1 minute
Rest
10 seconds
Mountain Climbers
1 minute
Rest
10 seconds

Set 4: 1 round
Take Ankle Weights Off And arrive On the Treadmill
15 seconds
Cool Down Jogging 5
Cool Down Jogging 5
2 minutes
Slow Walk 4.0
1 minute
Last 30 Seconds Set Speed At 3.5
30 seconds
Get Into Plank
20 seconds
Downward Dog
20 seconds
Dive Bomber To Upward Dog
20 seconds
Downward Dog
20 seconds
Walk Hands To Feet Hang
20 seconds
Roll Up
10 seconds


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