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Exercises

Set 1: 3 rounds
Crunches
Crunches
45 seconds
Leg Lifts
Leg Lifts
30 seconds
Ankle Grabbers
Ankle Grabbers
1 minute
Rest
Rest
30 seconds

Set 2: 3 rounds
Kneeling Push-Ups
Kneeling Push-Ups
45 seconds
Elbow Plank
Elbow Plank
45 seconds
Rest
Rest
30 seconds

Set 3: 1 round
Transition
Transition
1 minute

Set 4: 3 rounds
Incline Dumbbell Bench Press
Incline Dumbbell Bench Press
30 seconds
Transition
Transition
15 seconds
Incline Dumbbell Fly
Incline Dumbbell Fly
30 seconds
Transition
Transition
15 seconds

Set 5: 1 round
Transition
Transition
30 seconds

Set 6: 4 rounds
Treadmill Walk
Treadmill Walk
1 minute
Treadmill Running
Treadmill Running
1 minute

Set 7: 3 rounds
Machine Seated Chest Press
Machine Seated Chest Press
45 seconds
Right Arm French Press
Right Arm French Press
30 seconds
Left Arm French Press
Left Arm French Press
30 seconds
Rest
Rest
30 seconds

Set 8: 1 round
Transition
Transition
30 seconds

Set 9: 3 rounds
Triceps Pushdown
Triceps Pushdown
30 seconds
Transition
Transition
15 seconds
Reverse Grip Triceps Pushdown
Reverse Grip Triceps Pushdown
30 seconds
Transition
Transition
15 seconds

Set 10: 1 round
Transition
Transition
1 minute


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