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Exercises

Set 1: 4 rounds
20 Leg Curls
20 Leg Curls
50 seconds
Rest
Rest
20 seconds

Set 2: 4 rounds
15 Dumbbell Squats
15 Dumbbell Squats
40 seconds
Rest
Rest
30 seconds

Set 3: 3 rounds
Wall Sit
Wall Sit
30 seconds
Rest
Rest
30 seconds

Set 4: 3 rounds
15 Dumbbell Lunges
15 Dumbbell Lunges
40 seconds
Rest
Rest
30 seconds

Set 5: 2 rounds
Right Side Plank Rainbows
Right Side Plank Rainbows
30 seconds
Left Side Plank Rainbows
Left Side Plank Rainbows
30 seconds
Rest
Rest
30 seconds

Set 6: 3 rounds
10 Prisoner Squats
10 Prisoner Squats
30 seconds
Rest
Rest
30 seconds

Set 7: 2 rounds
10 Seated Leg Lifts
10 Seated Leg Lifts
41 seconds
Rest
Rest
30 seconds

Set 8: 4 rounds
8 Weighted Sumo Squat
8 Weighted Sumo Squat
24 seconds
Rest
Rest
30 seconds

Set 9: 3 rounds
10 Barbell Squats
10 Barbell Squats
45 seconds
Rest
Rest
1 minute


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