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Exercises

Set 1: 4 rounds
Push-Ups
Push-Ups
20 seconds
Rest
Rest
10 seconds
Step Ups
Effort: Vigorous
Step Ups
20 seconds
Rest
Rest
10 seconds

Set 2: 1 round
Rest
Rest
50 seconds

Set 3: 4 rounds
Squats
Squats
20 seconds
Rest
Rest
10 seconds
Jumping Jacks
Effort: Vigorous
Jumping Jacks
20 seconds
Rest
Rest
10 seconds

Set 4: 1 round
Rest
Rest
50 seconds

Set 5: 4 rounds
Pull-Ups
Pull-Ups
20 seconds
Rest
Rest
10 seconds
Squat Jumps
Effort: Vigorous
Squat Jumps
20 seconds
Rest
Rest
10 seconds

Set 6: 1 round
Rest
Rest
50 seconds

Set 7: 4 rounds
Bicep Curls
Weights: Moderate
Bicep Curls
20 seconds
Rest
Rest
10 seconds
Mountain Climbers
Effort: Vigorous
Mountain Climbers
20 seconds
Rest
Rest
10 seconds

Set 8: 1 round
Rest
Rest
50 seconds

Set 9: 4 rounds
Tricep Dips
Tricep Dips
20 seconds
Rest
Rest
10 seconds
Burpees
Effort: Vigorous
Burpees
20 seconds
Rest
Rest
10 seconds

Set 10: 1 round
Rest
Rest
50 seconds

Set 11: 4 rounds
Kettlebell Swings
Weights: Moderate
Kettlebell Swings
20 seconds
Rest
Rest
10 seconds
Split Squats
Split Squats
20 seconds
Rest
Rest
10 seconds

Set 12: 1 round
Rest
Rest
50 seconds

Set 13: 4 rounds
Dumbbell Lateral Shoulder Raises
Weights: Moderate
Dumbbell Lateral Shoulder Raises
20 seconds
Rest
Rest
10 seconds
Jog on the Spot
Effort: Vigorous
Jog on the Spot
20 seconds
Rest
Rest
10 seconds

Set 14: 1 round
Rest
Rest
50 seconds

Set 15: 4 rounds
Crunches
Crunches
20 seconds
Rest
Rest
10 seconds
Leg Lifts
Leg Lifts
20 seconds
Rest
Rest
10 seconds


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