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Exercises

Set 1: 3 rounds
20 Reps 25 Lbs Single Leg Dead lift
20 Reps 25 Lbs Single Leg Dead lift
1 min 15 secs
Rest
Rest
30 seconds
30 Reps 10 Lbs Dumbbell Bent Over Rows
30 Reps 10 Lbs Dumbbell Bent Over Rows
40 seconds
Rest
Rest
30 seconds
16 Reps 30 Lbs Dumbbell Squats
16 Reps 30 Lbs Dumbbell Squats
1 minute
Rest
Rest
30 seconds

Set 2: 3 rounds
20 Push-ups on the BOSU Back
20 Push-ups on the BOSU Back
50 seconds
Rest
Rest
30 seconds
30 Reps 12.5 Lbs Dumbbell Chest Press
30 Reps 12.5 Lbs Dumbbell Chest Press
45 seconds
Rest
30 seconds
25 Reps Squat Jumps
25 Reps Squat Jumps
40 seconds
Rest
30 seconds

Set 3: 3 rounds
30 Reps Squats to Shoulder Press with 8 Lbs Dumbbells
30 Reps Squats to Shoulder Press with 8 Lbs Dumbbells
1 min 5 secs
Rest
Rest
30 seconds
18 Reps 8 Lbs Dumbbell Front Raises
18 Reps 8 Lbs Dumbbell Front Raises
45 seconds
Rest
Rest
30 seconds
16 Reps 25 Lbs Dumbbell Lunges
16 Reps 25 Lbs Dumbbell Lunges
1 minute
Rest
Rest
30 seconds

Set 4: 3 rounds
15 Reps 45 Lbs Vertical Goblet Squats
15 Reps 45 Lbs Vertical Goblet Squats
45 seconds
Rest
30 seconds
40 Reps Russian Twists With Ball
40 Reps Russian Twists With Ball
30 seconds
Rest
Rest
30 seconds
Box Jumps
Box Jumps
30 seconds
Rest
Rest
30 seconds

Set 5: 1 round
Get 50 Lbs Barbell
1 minute

Set 6: 3 rounds
25 Reps 50 Lbs Hip Raises on Bench
25 Reps 50 Lbs Hip Raises on Bench
50 seconds
Rest
30 seconds
Ice Skaters
Ice Skaters
30 seconds
Rest
30 seconds
Barbell Deadlifts
30 seconds
Rest
30 seconds


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