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Exercises

Set 1: 1 round
Jogging
Jogging
2 minutes
Transition
Transition
15 seconds

Set 2: 4 rounds
Barbell Bicep Curls
Barbell Bicep Curls
45 seconds
Incline Dumbbell Curl
45 seconds
Rest
Rest
30 seconds

Set 3: 1 round
Rest
Rest
30 seconds

Set 4: 4 rounds
Right Concentrated Bicep Curls
Right Concentrated Bicep Curls
45 seconds
Left Concentrated Bicep Curls
Left Concentrated Bicep Curls
45 seconds
Hammer Curls
Hammer Curls
45 seconds
Rest
Rest
30 seconds

Set 5: 1 round
Rest
Rest
30 seconds

Set 6: 4 rounds
Bench Dips
Bench Dips
45 seconds
Tricep Extensions
Tricep Extensions
45 seconds
Rest
Rest
30 seconds

Set 7: 1 round
Rest
Rest
30 seconds

Set 8: 4 rounds
Tricep Push-Ups
Tricep Push-Ups
45 seconds
Lying Dumbbell Tricep Extensions
Lying Dumbbell Tricep Extensions
45 seconds
Rest
Rest
30 seconds

Set 9: 1 round
Rest
Rest
30 seconds

Set 10: 5 rounds
Hanging Knee Raises
Hanging Knee Raises
45 seconds
Rest
Rest
30 seconds

Set 11: 1 round
Jump Rope
Jump Rope
3 minutes


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