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Exercises

Set 1: 3 rounds
Dumbell Back Row
Dumbell Back Row
30 seconds
Transition
Transition
10 seconds
Dumbbell Push Press
Dumbbell Push Press
30 seconds
Transition
Transition
15 seconds
Pull-ups
Pull-ups
30 seconds
Transition
Transition
10 seconds
Dumbbell Fly
Dumbbell Fly
30 seconds
Rest
Rest
30 seconds

Set 2: 3 rounds
Ball Push-Ups
Ball Push-Ups
45 seconds
Rest
Rest
15 seconds
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
30 seconds
Transition
Transition
15 seconds
Dumbbell V-Raises
Dumbbell V-Raises
30 seconds
Transition
Transition
15 seconds
Tricep Dips
Tricep Dips
30 seconds
Rest
Rest
30 seconds

Set 3: 2 rounds
Sumo Obliques
Sumo Obliques
30 seconds
Rest
Rest
10 seconds
Wall Sit
Wall Sit
30 seconds
Transition
Transition
15 seconds
Stability Ball Knee Tucks
Stability Ball Knee Tucks
30 seconds
Rest
Rest
15 seconds
Medicine Ball Pullovers on Stability Ball
30 seconds
Transition
Transition
30 seconds

Set 4: 2 rounds
Plank
Plank
30 seconds
Rest
Rest
15 seconds
Half Side Planks
Half Side Planks
30 seconds
Transition
Transition
15 seconds
Left Half Side Plank
Left Half Side Plank
30 seconds
Rest
Rest
15 seconds
Elbows to Hands Plank
Elbows to Hands Plank
45 seconds
Transition
Transition
30 seconds


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