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Exercises

Set 1: 5 rounds
Warm-Up Elliptical
Resistance: Light
Effort: Light
Warm-Up Elliptical
30 seconds
Warm-Up Elliptical
Resistance: Light
Effort: Very Hard
Warm-Up Elliptical
30 seconds

Set 2: 1 round
Transition
Transition
1 minute

Set 3: 3 rounds
Dumbbell Front Raises
Dumbbell Front Raises
30 seconds
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
30 seconds
Seated Dumbbell Press
Seated Dumbbell Press
30 seconds
Rest
Rest
30 seconds

Set 4: 1 round
Transition
Transition
30 seconds

Set 5: 3 rounds
Squats
Squats
1 minute
Wall Sit
Wall Sit
1 minute
Rest
Rest
30 seconds

Set 6: 1 round
Transition
Transition
30 seconds

Set 7: 5 rounds
Elliptical
Effort: Light
Elliptical
30 seconds
Elliptical
Effort: Very Hard
Elliptical
30 seconds

Set 8: 1 round
Transition
Transition
1 minute

Set 9: 3 rounds
Leg Press
Leg Press
45 seconds
Rest
Rest
15 seconds
Calf Press
Calf Press
45 seconds
Rest
Rest
15 seconds

Set 10: 1 round
Transition
Transition
1 minute

Set 11: 3 rounds
Leg Extension
Leg Extension
45 seconds
Rest
Rest
15 seconds

Set 12: 1 round
Transition
Transition
1 minute

Set 13: 3 rounds
Leg Curl
Leg Curl
45 seconds
Rest
Rest
15 seconds

Set 14: 1 round
Transition
Transition
30 seconds


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