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Exercises

Set 1: 1 round
Elliptical
Resistance: Moderate
Effort: Moderate
Elliptical
20 minutes
Rest
Rest
20 seconds

Set 2: 1 round
Barbell Squats
Weights: Moderate
Barbell Squats
10 reps
Barbell Squats
Weights: Moderate
Barbell Squats
10 reps
Barbell Squats
Weights: Moderate
Barbell Squats
10 reps
Jump Rope
Jump Rope
1 minute
Rest
Rest
20 seconds

Set 3: 1 round
Weights: Moderate
Barbell Lunges (on Step)
10 reps
Weights: Moderate
Barbell Lunges (on Step)
10 reps
Weights: Moderate
Barbell Lunges (on Step)
10 reps
Jump Rope
Jump Rope
1 minute
Rest
Rest
20 seconds

Set 4: 1 round
Weighted Sumo Squat
Weights: Moderate
Weighted Sumo Squat
10 reps
Weighted Sumo Squat
Weights: Moderate
Weighted Sumo Squat
10 reps
Weighted Sumo Squat
Weights: Moderate
Weighted Sumo Squat
10 reps
Jump Rope
Jump Rope
1 minute
Rest
Rest
20 seconds

Set 5: 1 round
Dumbbell Bench Press
Weights: Moderate
Dumbbell Bench Press
10 reps
Dumbbell Bench Press
Weights: Moderate
Dumbbell Bench Press
10 reps
Dumbbell Bench Press
Weights: Moderate
Dumbbell Bench Press
10 reps
Jump Rope
Jump Rope
1 minute
Rest
Rest
20 seconds

Set 6: 1 round
Bench Dips
Bench Dips
10 reps
Bench Dips
Bench Dips
10 reps
Bench Dips
Bench Dips
10 reps
Jump Rope
Jump Rope
1 minute
Rest
Rest
20 seconds

Set 7: 1 round
Cable Lat Pull Down
10 reps
Cable Lat Pull Down
10 reps
Cable Lat Pull Down
10 reps
Jump Rope
Jump Rope
1 minute
Rest
Rest
20 seconds

Set 8: 1 round
Tricep Push-Ups
Tricep Push-Ups
10 reps
Tricep Push-Ups
Tricep Push-Ups
10 reps
Tricep Push-Ups
Tricep Push-Ups
10 reps
Jump Rope
Jump Rope
1 minute
Rest
Rest
20 seconds

Set 9: 1 round
Barbell Abs Rollout - On Knees
12 reps
Barbell Abs Rollout - On Knees
12 reps
Barbell Abs Rollout - On Knees
12 reps
Jump Rope
Jump Rope
1 minute
Rest
Rest
20 seconds

Set 10: 1 round
Leg Raises
Leg Raises
20 reps
Leg Raises
Leg Raises
20 reps
Leg Raises
Leg Raises
20 reps
Jump Rope
Jump Rope
1 minute
Rest
Rest
20 seconds


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