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Exercises

Set 1: 1 round
Burpees
Burpees
30 seconds
Elbows to Hands Plank
Elbows to Hands Plank
30 seconds
Plank Bird Dog
Plank Bird Dog
30 seconds
Push-Ups
Push-Ups
30 seconds
Plank Lateral Walk
Plank Lateral Walk
30 seconds
Elbow Plank
Elbow Plank
40 seconds
Rest
Rest
1 minute

Set 2: 3 rounds
Barbell Bench Press
Weights: Moderate
Barbell Bench Press
15 reps
Clapping Push-Ups
Clapping Push-Ups
12 reps
Rest
Rest
20 seconds
Chin Ups
Chin Ups
12 reps
Bench Dips
Bench Dips
25 reps
Alternating Hammer Curls
Weights: Moderate
Alternating Hammer Curls
12 reps
Rest
Rest
45 seconds

Set 3: 1 round
Burpee Pull-Ups
Burpee Pull-Ups
10 reps
Rest
Rest
45 seconds

Set 4: 3 rounds
Barbell Bench Press
Weights: Heavy
Barbell Bench Press
8 reps
Rest
Rest
20 seconds
Diamond Push Ups
Diamond Push Ups
15 reps
Rest
Rest
20 seconds
Elevated Chest Dips
Reps until failure
Rest
Rest
45 seconds

Set 5: 1 round
Burpee Pull-Ups
Burpee Pull-Ups
10 reps

Set 6: 3 rounds
Barbell Clean and Press
Weights: Heavy
Barbell Clean and Press
8 reps
Rest
Rest
25 seconds
Barbell Bicep Curls
Weights: Heavy
Barbell Bicep Curls
8 reps
Elbows to Hands Plank
Elbows to Hands Plank
30 seconds
Rest
Rest
25 seconds
Barbell Bicep Curl to Press
Weights: Heavy
Barbell Bicep Curl to Press
8 reps
Tricep Kickbacks
Weights: Moderate
Tricep Kickbacks
10 reps
Rest
Rest
40 seconds

Set 7: 1 round
Push-Ups
Push-Ups
Reps until failure

Set 8: 3 rounds
Hanging Knee Raises
Hanging Knee Raises
15 reps
Diamond Crunches
Diamond Crunches
30 seconds
Elbow Plank with Leg Lifts
Elbow Plank with Leg Lifts
30 seconds
1 2 Burpees
1 2 Burpees
30 seconds
Bicycle Crunches
Bicycle Crunches
30 seconds


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