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Exercises

Set 1: 1 round
Cardio Warm Up
Effort: Vigorous
Cardio Warm Up
3 minutes
Weights: Moderate
Effort: Moderate
Wide Grip Cable Row
8 reps
Rest
Rest
45 seconds
Weights: Moderate
Effort: Moderate
Wide Grip Cable Row
8 reps
Rest
Rest
45 seconds
Weights: Moderate
Effort: Moderate
Wide Grip Cable Row
8 reps
Rest
Rest
45 seconds
Kneeling Right Arm Rows
Weights: Moderate
Kneeling Right Arm Rows
8 reps
Kneeling Left Arm Rows
Weights: Moderate
Kneeling Left Arm Rows
8 reps
Kneeling Right Arm Rows
Weights: Moderate
Kneeling Right Arm Rows
8 reps
Kneeling Left Arm Rows
Weights: Moderate
Kneeling Left Arm Rows
8 reps
Kneeling Right Arm Rows
Weights: Moderate
Kneeling Right Arm Rows
8 reps
Kneeling Left Arm Rows
Weights: Moderate
Kneeling Left Arm Rows
8 reps
Rest
Rest
45 seconds
Weights: Moderate
Close Grip Lat Pull Down
8 reps
Rest
Rest
45 seconds
Weights: Moderate
Close Grip Lat Pull Down
8 reps
Rest
Rest
45 seconds
Weights: Moderate
Close Grip Lat Pull Down
8 reps
Rest
Rest
45 seconds
Incline: Moderate
Effort: Moderate
Ring row
8 reps
Rest
Rest
45 seconds
Incline: Moderate
Effort: Moderate
Ring row
8 reps
Rest
Rest
45 seconds
Incline: Moderate
Effort: Moderate
Ring row
8 reps
Rest
Rest
45 seconds
Russian Twists with a Ball
Weights: Moderate
Russian Twists with a Ball
30 seconds
Rest
Rest
45 seconds
Russian Twists with a Ball
Weights: Moderate
Russian Twists with a Ball
30 seconds
Rest
Rest
45 seconds
Russian Twists with a Ball
Weights: Moderate
Russian Twists with a Ball
30 seconds
Rest
Rest
45 seconds
Medicine Ball Pullovers on Stability Ball
Medicine Ball Pullovers on Stability Ball
10 reps
Rest
Rest
45 seconds
Medicine Ball Pullovers on Stability Ball
Medicine Ball Pullovers on Stability Ball
10 reps
Rest
Rest
45 seconds
Medicine Ball Pullovers on Stability Ball
Medicine Ball Pullovers on Stability Ball
10 reps
Rest
Rest
45 seconds
Leg Lifts
Leg Lifts
1 min 30 secs
Rest
Rest
45 seconds
Cool-Down Walk
Effort: Light
Cool-Down Walk
3 minutes


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