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Exercises

Set 1: 1 round
Jumping Jacks
Jumping Jacks
1 minute
High Knee Runs
40 seconds
Mountain Climbers
Mountain Climbers
30 seconds
Overhead Press
Overhead Press
20 seconds
Push-Ups
Push-Ups
20 seconds
Overhead Press
Overhead Press
30 seconds
Push-Ups
Push-Ups
20 seconds
Overhead Press
Overhead Press
20 seconds
Rest
Rest
1 minute

Set 2: 1 round
Jog on the Spot
Jog on the Spot
2 minutes
Sprint On The Spot
20 seconds
Jog on the Spot
Jog on the Spot
1 minute
Sprint On The Spot
20 seconds
Double Crunches
Double Crunches
1 min 30 secs
Sprint On The Spot
20 seconds
Rest
Rest
1 minute

Set 3: 1 round
Burpees
Burpees
45 seconds
Dumbbell Rear Lateral Raises
Dumbbell Rear Lateral Raises
30 seconds
Dumbbell Bent Over Rows
Dumbbell Bent Over Rows
45 seconds
Ice Skaters
Ice Skaters
1 minute
Dumbbell Squats
Dumbbell Squats
40 seconds
Hammer Curls
Hammer Curls
40 seconds
Rest
Rest
1 minute

Set 4: 1 round
Jog on the Spot
Jog on the Spot
1 minute
Alternating Bicep Curls
Alternating Bicep Curls
30 seconds
Dumbbell Renegade Rows
Dumbbell Renegade Rows
1 minute
Jog on the Spot
Jog on the Spot
30 seconds
High Knee Runs
30 seconds
Jog on the Spot
Jog on the Spot
1 minute
Froggy Jumps
Froggy Jumps
1 minute
Tricep Push Ups
Tricep Push Ups
40 seconds
Seated Bicep Curls
Seated Bicep Curls
40 seconds
Rest
Rest
1 minute

Set 5: 3 rounds
Dumbbell Bent Over Rows
Dumbbell Bent Over Rows
20 seconds
Dumbbell Rear Lateral Raises
Dumbbell Rear Lateral Raises
20 seconds

Set 6: 1 round
Rest
Rest
2 minutes

Set 7: 1 round
Run On The Spot
30 seconds
Burpees
Burpees
30 seconds
4-Square Single Leg Hops
4-Square Single Leg Hops
1 minute
Push-Ups
Push-Ups
30 seconds
Air Bike Crunches
Air Bike Crunches
1 minute
Russian Twists
Russian Twists
30 seconds
Tricep Push Ups
Tricep Push Ups
30 seconds
Jumping Jacks
Jumping Jacks
30 seconds
Squat Jumps
Squat Jumps
40 seconds
Crunches
Crunches
1 minute
Push-Ups
Push-Ups
20 seconds
Tricep Push Ups
Tricep Push Ups
20 seconds
Jog on the Spot
Jog on the Spot
20 seconds
The Heisman Shuffle
The Heisman Shuffle
45 seconds
Butt Kickers
Butt Kickers
30 seconds
High Knee Runs
45 seconds
Rest
Rest
1 minute

Set 8: 6 rounds
Squats
Squats
20 seconds
Down Unders
Down Unders
20 seconds

Set 9: 1 round
Rest
Rest
1 minute
Dumbbell Fly
Dumbbell Fly
1 minute
Mountain Climbers
Mountain Climbers
30 seconds
Suicide Runs
40 seconds
Plank Hop Outs
Plank Hop Outs
40 seconds
Dumbbell Fly
Dumbbell Fly
30 seconds
Dumbbell Renegade Rows
Dumbbell Renegade Rows
40 seconds
Rest
Rest
1 minute

Set 10: 3 rounds
Jog on the Spot
Jog on the Spot
30 seconds
Sprint On The Spot
15 seconds


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