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Exercises

Set 1: 1 round
Effort: Light
Full Stretch
5 minutes
Warm-Up Elliptical
Resistance: Moderate
Effort: Vigorous
Warm-Up Elliptical
20 minutes

Set 2: 3 rounds
Barbell Bench Press
Weights: Light
Barbell Bench Press
10 reps
Barbell Bent-Over Rows
Weights: Light
Barbell Bent-Over Rows
10 reps
Barbell Shoulder Press
Weights: Light
Barbell Shoulder Press
10 reps
Leg Press
Weights: Moderate
Leg Press
15 reps
Hammer Curls
Weights: Light
Hammer Curls
10 reps
Lying Dumbbell Tricep Extensions
Weights: Light
Lying Dumbbell Tricep Extensions
10 reps

Set 3: 3 rounds
Bent Knee Hip Raises
Bent Knee Hip Raises
45 seconds
Bicycle Crunches
Bicycle Crunches
45 seconds
Effort: Moderate
Frame Back Extension
45 seconds

Set 4: 1 round
Slow Backwards Elliptical
Resistance: Light
Effort: Light
Slow Backwards Elliptical
5 minutes


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