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Exercises

Set 1: 1 round
Cardio Warm Up
Effort: Vigorous
Cardio Warm Up
5 minutes
Bench Skull Crusher
Bench Skull Crusher
50 seconds
Rest
Rest
15 seconds
Dumbbell Chest Press
Dumbbell Chest Press
50 seconds
Rest
Rest
15 seconds
High skip with back peddle
50 seconds
Rest
Rest
15 seconds
Bench Skull Crusher
Bench Skull Crusher
50 seconds
Rest
Rest
15 seconds
Dumbbell Chest Press
Dumbbell Chest Press
50 seconds
Rest
Rest
20 seconds
High skip with back peddle
50 seconds
Rest
Rest
1 minute

Set 2: 2 rounds
Tricep Dips
Tricep Dips
50 seconds
Rest
Rest
15 seconds
Tricep Kickbacks
Tricep Kickbacks
50 seconds
Rest
Rest
15 seconds
Wacky Jacks
Wacky Jacks
50 seconds
Rest
Rest
30 seconds

Set 3: 2 rounds
Weighted Russian Twists
50 seconds
Rest
Rest
15 seconds
Sit up weighted
50 seconds
Rest
Rest
15 seconds
Suicides
Suicides
50 seconds
Rest
Rest
40 seconds

Set 4: 2 rounds
V-Sit Crunches
V-Sit Crunches
50 seconds
Rest
Rest
15 seconds
Reverse Crunches
Reverse Crunches
50 seconds
Rest
Rest
15 seconds
Squat Jumps
Squat Jumps
50 seconds
Rest
Rest
40 seconds

Set 5: 2 rounds
left Bicycle crunches one leg
50 seconds
Rest
Rest
15 seconds
Right bicycle crunches
50 seconds
Rest
Rest
15 seconds
Mat popovers
50 seconds
Rest
Rest
40 seconds

Set 6: 1 round
Cool Down Cycling
Effort: Moderate
Cool Down Cycling
3 minutes


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