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Exercises

Set 1: 1 round
Fast Rowing
Fast Rowing
15 minutes
Transition
Transition
1 minute

Set 2: 1 round
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
20 reps
Alternating Hammer Curls
Alternating Hammer Curls
20 reps
Alternating Bicep Curls
Alternating Bicep Curls
20 reps
Overhead Press
Overhead Press
20 reps
Alternating Bent Over Rows
Alternating Bent Over Rows
20 reps
Straight Punches
Straight Punches
1 minute
Elbow Strike, Knee Strike
Elbow Strike, Knee Strike
20 reps
Transition
Transition
1 minute

Set 3: 1 round
Scissor Kicks
Scissor Kicks
20 reps
Leg Lifts
Leg Lifts
20 reps
Glute Kickbacks
Glute Kickbacks
20 reps
Roundhouses
Roundhouses
20 reps
Double Knees
Double Knees
1 minute
Transition
Transition
1 minute

Set 4: 1 round
Bicycle Crunches
Bicycle Crunches
1 minute
Cross Body Crunches
Cross Body Crunches
1 minute
Dead Bug Holds
Dead Bug Holds
1 minute
Kimura Sit-Ups
Kimura Sit-Ups
1 minute
Supermans
Supermans
1 minute

Set 5: 1 round
Cool-Down Walk
Cool-Down Walk
1 minute


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