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Exercises

Set 1: 1 round
Treadmill Running
Effort: Vigorous
Treadmill Running
25 minutes

Set 2: 3 rounds
Kettlebell Squats
Weights: Moderate
Kettlebell Squats
12 reps
Rest
Rest
15 seconds
Kettlebell Deadlifts
Weights: Heavy
Kettlebell Deadlifts
12 reps
Rest
Rest
15 seconds
Step Ups
Effort: Moderate
Step Ups
20 reps
Rest
Rest
15 seconds
Bench Dips
Bench Dips
15 reps
Rest
Rest
15 seconds
Dumbell Back Row
Weights: Moderate
Dumbell Back Row
12 reps
High-Plank and Knee Draw
High-Plank and Knee Draw
20 reps
Rest
Rest
15 seconds
Russian Twists with a Ball
Weights: Moderate
Russian Twists with a Ball
15 reps
Rest
Rest
15 seconds
Jump Rope
Effort: Moderate
Jump Rope
1 min 15 secs
Rest
Rest
15 seconds


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