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Description

Master the Body Workout: Push-ups Squats PullUps Lunges Crunches


Exercises

Set 1: 1 round
Back Rolls
Back Rolls
1 minute
Calf Rolls
Calf Rolls
2 minutes
Left Glute Rolls
Left Glute Rolls
1 minute
Right Glute Rolls
Right Glute Rolls
1 minute
Left Lat Rolls
Left Lat Rolls
1 minute
Right Lat Rolls
Right Lat Rolls
1 minute
Quad Rolls
Quad Rolls
2 minutes
Advanced Left Glute Rolls
Advanced Left Glute Rolls
1 minute
Advanced Right Glute Rolls
Advanced Right Glute Rolls
1 minute
Hamstring Rolls
Hamstring Rolls
2 minutes
Rest
Rest
2 minutes

Set 2: 1 round
Alternating Side Planks
Alternating Side Planks
1 minute
Chest Openers
Chest Openers
1 minute
High Knee Pulls
Effort: Moderate
High Knee Pulls
1 minute
Jog on the Spot
Effort: Moderate
Jog on the Spot
2 minutes
Rest
Rest
2 minutes

Set 3: 1 round
Max Rep Push-Ups
Effort: Very Hard
Max Rep Push-Ups
1 min 40 secs
Rest
Rest
1 minute
Max Rep Squats
Effort: Very Hard
Max Rep Squats
3 mins 20 secs
Rest
Rest
1 minute
Pull-Ups
Pull-Ups
1 minute
Rest
Rest
1 minute
Max Rep Crunches
Effort: Vigorous
Max Rep Crunches
1 min 40 secs
Rest
Rest
1 minute
Lunges
Lunges
1 min 40 secs
Rest
Rest
2 minutes

Set 4: 1 round
Tricep Push-Ups
Tricep Push-Ups
1 min 40 secs
Rest
Rest
1 minute
Lunges
Lunges
1 min 40 secs
Rest
Rest
1 minute
Pull-Ups
Pull-Ups
1 min 40 secs
Rest
Rest
1 minute
Resistance: Moderate
Effort: Vigorous
Ab Rolls
1 min 40 secs
Rest
Rest
2 minutes

Set 5: 1 round
90 Lat Stretch
90 Lat Stretch
1 minute
Chest Stretch
Chest Stretch
2 minutes
Knee Folds
Knee Folds
2 minutes
Effort: Moderate
Cobra Stretch
1 minute
Elbows-Out Chest Stretches
Elbows-Out Chest Stretches
1 minute
Left IT Band Stretch
Left IT Band Stretch
1 minute
Right IT Band Stretch
Right IT Band Stretch
1 minute
Left Arm Cross Stretch
Left Arm Cross Stretch
1 minute
Right Arm Cross Stretch
Right Arm Cross Stretch
1 minute
Pec Opener
Pec Opener
1 minute
Seated Torso Twists
Seated Torso Twists
1 minute
Shin Grabs
Shin Grabs
2 minutes


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