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Exercises

Set 1: 3 rounds
Elbow Plank
Elbow Plank
1 min 10 secs
Rest
Rest
10 seconds
Big Forward Arm Circles
Big Forward Arm Circles
1 minute
Rest
Rest
10 seconds
Left Dumbbell Woodchops
Left Dumbbell Woodchops
1 minute
Right Dumbbell Woodchops
Right Dumbbell Woodchops
1 minute
Big Reverse Arm Circles
Big Reverse Arm Circles
1 minute
Rest
Rest
10 seconds
Wall Push Ups
Wall Push Ups
2 minutes
Rest
Rest
5 seconds
Small Forward Arm Circles
Small Forward Arm Circles
1 minute
Rest
Rest
1 minute

Set 2: 5 rounds
Push-Ups
Push-Ups
45 seconds
Russian Twists
Russian Twists
1 minute
Rest
Rest
10 seconds
Tricep Kickbacks
Tricep Kickbacks
1 min 20 secs
Rest
Rest
20 seconds

Set 3: 3 rounds
Dumbbell Left Leg Curl to Press
Dumbbell Left Leg Curl to Press
1 minute
Dumbbell Left Leg Curl to Press
Dumbbell Left Leg Curl to Press
1 minute

Set 4: 3 rounds
Rowing
Rowing
1 min 16 secs
Dolphin Push-Ups
Dolphin Push-Ups
45 seconds
Kettlebell Curl to Press
Kettlebell Curl to Press
2 minutes
Transition
Transition
30 seconds

Set 5: 3 rounds
Burpees
Burpees
45 seconds
Crunches
Crunches
1 min 20 secs
Mountain Climbers
Mountain Climbers
1 minute
Kettlebell Around the World
Kettlebell Around the World
1 minute
Bent Knee Twists
Bent Knee Twists
1 minute
Jumping Jacks
Jumping Jacks
2 minutes
Rest
Rest
20 seconds
Push-Ups
Push-Ups
30 seconds
Burpees
Burpees
45 seconds
Rest
Rest
20 seconds
Bicycle Crunches
Bicycle Crunches
1 minute
Leg Lifts
Leg Lifts
1 minute


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