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Exercises

Set 1: 1 round
Warm-Up Cycling
Warm-Up Cycling
12 minutes
Rest
Rest
1 min 45 secs

Set 2: 3 rounds
Arnold Press
12 reps
Rest
Rest
30 seconds

Set 3: 1 round
Rest
Rest
1 min 30 secs

Set 4: 3 rounds
Dumbbell Bench Press
Dumbbell Bench Press
12 reps
Rest
Rest
30 seconds

Set 5: 1 round
Rest
Rest
1 min 30 secs

Set 6: 3 rounds
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
12 reps
Rest
Rest
30 seconds

Set 7: 1 round
Rest
Rest
1 min 30 secs

Set 8: 3 rounds
Dumbbell Rear Lateral Raises
Dumbbell Rear Lateral Raises
12 reps
Rest
Rest
30 seconds

Set 9: 1 round
Rest
Rest
1 min 30 secs

Set 10: 3 rounds
Dumbbell Shoulder Shrugs
15 reps
Rest
Rest
30 seconds

Set 11: 1 round
Rest
Rest
1 min 30 secs

Set 12: 3 rounds
Russian Twists with a Ball
Russian Twists with a Ball
30 reps
Rest
Rest
30 seconds

Set 13: 1 round
Rest
Rest
1 min 30 secs

Set 14: 3 rounds
Hanging Knee Raises
Hanging Knee Raises
12 reps
Rest
Rest
30 seconds

Set 15: 1 round
Rest
Rest
1 min 30 secs

Set 16: 3 rounds
Ball Ab Rolls
Ball Ab Rolls
1 minute
Rest
Rest
30 seconds

Set 17: 1 round
Rest
Rest
1 min 30 secs

Set 18: 3 rounds
Leg Pull-Ins on a Bench
1 minute
Rest
Rest
30 seconds

Set 19: 1 round
Rest
Rest
3 minutes

Set 20: 1 round
Treadmill Running
Treadmill Running
31 minutes

Set 21: 1 round
Cool Down Stretching
15 minutes


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