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Exercises

Set 1: 3 rounds
Arm Pumps
Arm Pumps
1 minute
Burpees
Burpees
1 minute
Bicep Curls
Weights: Heavy
Bicep Curls
12 reps
Tricep Extensions
Weights: Heavy
Tricep Extensions
12 reps

Set 2: 3 rounds
Mountain Climbers
Mountain Climbers
1 minute
Right Concentrated Bicep Curls
Weights: Heavy
Right Concentrated Bicep Curls
12 reps
Left Concentrated Bicep Curls
Weights: Heavy
Left Concentrated Bicep Curls
12 reps
Wall Tricep Push Ups
Wall Tricep Push Ups
1 minute
Chest Stretch
Chest Stretch
1 minute

Set 3: 3 rounds
Squat Thrusts
Squat Thrusts
1 minute
Barbell Bench Press
Weights: Heavy
Barbell Bench Press
12 reps
Dumbbell Fly
Weights: Heavy
Dumbbell Fly
12 reps
Alternating Bent Over Rows
Alternating Bent Over Rows
1 minute
Pec Opener
Pec Opener
1 minute

Set 4: 3 rounds
High-Plank and Knee Draw
High-Plank and Knee Draw
1 minute
C Curve Punches
C Curve Punches
1 minute
Dumbbell Front Raises
Dumbbell Front Raises
30 seconds
Governators
Governators
12 reps
Shoulder Stretches
Shoulder Stretches
1 minute

Set 5: 1 round
Jumping Jacks
Jumping Jacks
1 minute
Kettlebell Squat to Upright Row
Kettlebell Squat to Upright Row
12 reps
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
1 minute
Balancing Stick
Balancing Stick
1 minute
Left Side Stretch
Left Side Stretch
30 seconds
Right Side Stretch
Right Side Stretch
30 seconds
Rest
Rest
1 minute

Set 6: 1 round
Plank
Plank
3 minutes
Rest
Rest
1 minute
Cross Jacks
Cross Jacks
2 minutes
Rest
Rest
1 minute
Burpees
Burpees
1 minute
Chest Openers
Chest Openers
30 seconds
Child's Pose with Side Reaches
Child's Pose with Side Reaches
1 minute


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