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Exercises

Set 1: 1 round
Jump Rope (Forward)
Jump Rope (Forward)
3 minutes
Transition
Transition
15 seconds

Set 2: 4 rounds
Incline Dumbbell Bench Press
Incline Dumbbell Bench Press
20 seconds
Transition
Transition
10 seconds
Incline dumbell fly
1 minute
Rest
Rest
30 seconds

Set 3: 4 rounds
Dumbbell Fly
Dumbbell Fly
1 minute
Transition
Transition
10 seconds
Dumbbell Chest Press
Dumbbell Chest Press
20 seconds
Rest
Rest
30 seconds

Set 4: 4 rounds
Dumbell Crossovers
1 minute
Transition
Transition
10 seconds
Push-Ups
Push-Ups
20 seconds
Rest
Rest
30 seconds

Set 5: 8 rounds
High Knees
High Knees
20 seconds
Rest
Rest
10 seconds

Set 6: 1 round
Rest
Rest
30 seconds

Set 7: 4 rounds
Overhead Press
Overhead Press
20 seconds
Transition
Transition
10 seconds
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
1 minute
Rest
Rest
30 seconds

Set 8: 4 rounds
Band Front Raises
Band Front Raises
1 minute
Transition
Transition
10 seconds
Dumbbell Upright Rows
Dumbbell Upright Rows
20 seconds
Rest
Rest
30 seconds

Set 9: 8 rounds
Jumping Jacks
Jumping Jacks
20 seconds
Rest
Rest
10 seconds

Set 10: 1 round
Rest
Rest
30 seconds

Set 11: 1 round
Jump Rope (Forward)
Jump Rope (Forward)
3 minutes


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