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Exercises

Set 1: 1 round
Jumping Jacks
Jumping Jacks
30 seconds
Prisoner Squats
Prisoner Squats
30 seconds

Set 2: 1 round
Transition
Transition
15 seconds

Set 3: 3 rounds
Bicep Curls
Bicep Curls
10 reps
Overhead Press
Overhead Press
10 reps
Alternating Bent Over Rows
Alternating Bent Over Rows
10 reps
Kettlebell Swings
Kettlebell Swings
45 seconds

Set 4: 3 rounds
Dumbbell Renegade Rows
Dumbbell Renegade Rows
10 reps
Dumbbell Upright Rows
Dumbbell Upright Rows
10 reps
Dumbbell V-Raises
Dumbbell V-Raises
10 reps
Box Jumps
Box Jumps
45 seconds

Set 5: 1 round
Rest
Rest
30 seconds

Set 6: 3 rounds
Curtsy Lunge
Curtsy Lunge
12 reps
Dumbbell Romanian Deadlift
12 reps
Walking Lunges Holding A Weight Or Plate Over Head
12 reps
Burpees
Burpees
30 seconds

Set 7: 3 rounds
Dumbbell Chest Press
Dumbbell Chest Press
10 reps
Dumbbell Fly
Dumbbell Fly
10 reps
Dumbbell Rear Lateral Raises
Dumbbell Rear Lateral Raises
10 reps
High Knees
High Knees
45 seconds

Set 8: 1 round
Rest
Rest
30 seconds

Set 9: 3 rounds
Push-Ups
Push-Ups
10 reps
Tricep Extensions
Tricep Extensions
10 reps
Tricep Kickbacks
Tricep Kickbacks
10 reps
Elbow Plank
Elbow Plank
30 seconds
Mountain Climbers
Mountain Climbers
30 seconds

Set 10: 3 rounds
Bottom to Bottom Squats
Bottom to Bottom Squats
20 reps
Lunges to Squats
20 reps
Alternating Suitcase Split Squats with Kettlebell
Alternating Suitcase Split Squats with Kettlebell
20 reps
Jack Jump Tucks
Jack Jump Tucks
30 seconds

Set 11: 1 round
Rest
Rest
30 seconds

Set 12: 2 rounds
Dumbbell Woodchops
Dumbbell Woodchops
1 minute
Ab Choppers
Ab Choppers
1 minute


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