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Exercises

Set 1: 1 round
Transition
Transition
20 seconds
Warm Up 1
1 minute
Rest
Rest
1 minute
Warm Up 2
1 minute
Rest
Rest
1 minute
Warm Up 3
30 seconds
Rest
Rest
1 minute
Warm Up 4
10 seconds
Rest
Rest
2 minutes
Seated Dumbbell Press
Seated Dumbbell Press
45 seconds

Set 2: 2 rounds
Rest
Rest
2 mins 30 secs
Seated Dumbbell Press
Seated Dumbbell Press
45 seconds

Set 3: 3 rounds
Rest
Rest
2 mins 30 secs
Alternating Standing Dumbbell Front Raises
Alternating Standing Dumbbell Front Raises
1 min 15 secs

Set 4: 3 rounds
Rest
Rest
2 mins 30 secs
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
1 minute

Set 5: 3 rounds
Rest
Rest
2 mins 30 secs
Dumbbell Shrug
45 seconds


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