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Exercises

Set 1: 1 round
Treadmill Running
Effort: Vigorous
Treadmill Running
20 minutes
Rest
Rest
1 minute

Set 2: 3 rounds
Dumbbell Sumo Squats
Weights: Moderate
Dumbbell Sumo Squats
12 reps
Rest
Rest
10 seconds
Barbell Stiff Legged Deadlift
Barbell Stiff Legged Deadlift
12 reps
Rest
Rest
10 seconds
Step Ups
: Moderate
Step Ups
12 reps
Rest
Rest
10 seconds
Bench Dips
Bench Dips
12 reps
Rest
Rest
10 seconds
Dumbbell Renegade Rows
Weights: Moderate
Dumbbell Renegade Rows
12 reps
Rest
Rest
10 seconds
BOSU Mountain Climbers
BOSU Mountain Climbers
100 reps
Rest
Rest
10 seconds
Leg Raises
Leg Raises
12 reps
Rest
Rest
10 seconds
Rest
Rest
10 seconds
Bent Knee Twists
Bent Knee Twists
24 reps
Rest
Rest
10 seconds
Plank
Plank
1 minute
Rest
Rest
10 seconds
Jump Rope
Effort: Moderate
Jump Rope
2 minutes
Rest
Rest
30 seconds


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