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Exercises

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

Set 2: 1 round
Transition
Transition
1 minute

Set 3: 3 rounds
Open Grip Assisted Pull Up
Open Grip Assisted Pull Up
30 seconds
Transition
Transition
15 seconds
Open Grip Row Machine
Open Grip Row Machine
30 seconds
Transition
Transition
15 seconds
Closed Grip Row Machine
Closed Grip Row Machine
30 seconds
Transition
Transition
15 seconds
V-bar Pulldown
V-bar Pulldown
45 seconds
Rest
Rest
30 seconds

Set 4: 1 round
Transition
Transition
30 seconds

Set 5: 4 rounds
Treadmill Walk
Treadmill Walk
1 minute
Treadmill Running
Treadmill Running
1 minute

Set 6: 1 round
Transition
Transition
30 seconds

Set 7: 3 rounds
Cable Bicep Curl
Cable Bicep Curl
30 seconds
Transition
Transition
15 seconds
Reverse Grip Cable Bicep Curl
Reverse Grip Cable Bicep Curl
30 seconds
Transition
Transition
15 seconds

Set 8: 3 rounds
Alternate Hammer Curl
Alternate Hammer Curl
45 seconds
Transition
Transition
15 seconds
Roman Chair Back Extension
Roman Chair Back Extension
45 seconds
Transition
Transition
15 seconds

Set 9: 1 round
Transition
Transition
30 seconds


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