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Exercises

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

Set 2: 2 rounds
Dumbbell Bench Press
Dumbbell Bench Press
1 minute
Transition
Transition
15 seconds
Dumbbell Bench Press
Dumbbell Bench Press
40 seconds
Transition
Transition
15 seconds
Dumbbell Bench Press
Dumbbell Bench Press
20 seconds
Transition
Transition
15 seconds

Set 3: 1 round
Rest
Rest
1 minute

Set 4: 4 rounds
Dumbbell Fly
Dumbbell Fly
40 seconds
Rest
Rest
30 seconds

Set 5: 1 round
Rest
Rest
30 seconds

Set 6: 4 rounds
Incline Dumbbell Bench Press
Incline Dumbbell Bench Press
40 seconds
Rest
Rest
30 seconds

Set 7: 1 round
Rest
Rest
30 seconds

Set 8: 2 rounds
Dumbbell Push Press
Dumbbell Push Press
1 minute
Transition
Transition
15 seconds
Dumbbell Push Press
Dumbbell Push Press
40 seconds
Transition
Transition
15 seconds
Dumbbell Push Press
Dumbbell Push Press
20 seconds
Transition
Transition
15 seconds

Set 9: 1 round
Rest
Rest
1 minute

Set 10: 4 rounds
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
40 seconds
Rest
Rest
30 seconds

Set 11: 1 round
Rest
Rest
30 seconds

Set 12: 2 rounds
Lying Dumbbell Tricep Extensions
Lying Dumbbell Tricep Extensions
1 minute
Transition
Transition
15 seconds
Lying Dumbbell Tricep Extensions
Lying Dumbbell Tricep Extensions
40 seconds
Transition
Transition
15 seconds
Lying Dumbbell Tricep Extensions
Lying Dumbbell Tricep Extensions
20 seconds
Transition
Transition
15 seconds

Set 13: 1 round
Rest
Rest
1 minute

Set 14: 4 rounds
Kneeling Right Tricep Kickbacks
Kneeling Right Tricep Kickbacks
40 seconds
Rest
Rest
30 seconds

Set 15: 2 rounds
Bicep Curls
Bicep Curls
1 minute
Transition
Transition
15 seconds
Bicep Curls
Bicep Curls
40 seconds
Transition
Transition
15 seconds
Bicep Curls
Bicep Curls
20 seconds
Transition
Transition
15 seconds

Set 16: 1 round
Hammer Curls
Hammer Curls
40 seconds
Transition
Transition
30 seconds

Set 17: 4 rounds
Hanging L Raises
Hanging L Raises
30 seconds
Rest
Rest
30 seconds


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