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Exercises

Set 1: 1 round
Jump Rope (Forward)
Effort: Light
Jump Rope (Forward)
6 minutes
Weights: Heavy
Seated Cable Row
15 reps
One Arm Dumbbell Row
Weights: Moderate
One Arm Dumbbell Row
15 reps
One Arm Dumbbell Row
Weights: Moderate
One Arm Dumbbell Row
15 reps
Rest
Rest
1 minute
Weights: Heavy
Seated Cable Row
15 reps
One Arm Dumbbell Row
Weights: Moderate
One Arm Dumbbell Row
15 reps
One Arm Dumbbell Row
Weights: Moderate
One Arm Dumbbell Row
15 reps
Rest
Rest
1 minute
Weights: Heavy
Seated Cable Row
15 reps
One Arm Dumbbell Row
Weights: Moderate
One Arm Dumbbell Row
15 reps
One Arm Dumbbell Row
Weights: Moderate
One Arm Dumbbell Row
15 reps
Rest
Rest
1 minute
Jump Rope (Forward)
Effort: Moderate
Jump Rope (Forward)
1 minute
Rest
Rest
1 minute
Dumbbell Lateral Shoulder Raises
Weights: Light
Dumbbell Lateral Shoulder Raises
15 reps
Dumbbell Front Raises
Weights: Light
Dumbbell Front Raises
15 reps
Dumbbell Lateral Shoulder Raises
Weights: Light
Dumbbell Lateral Shoulder Raises
15 reps
Dumbbell Front Raises
Weights: Light
Dumbbell Front Raises
15 reps
Rest
Rest
1 minute
Dumbbell Lateral Shoulder Raises
Weights: Light
Dumbbell Lateral Shoulder Raises
15 reps
Dumbbell Front Raises
Weights: Light
Dumbbell Front Raises
15 reps
Dumbbell Lateral Shoulder Raises
Weights: Light
Dumbbell Lateral Shoulder Raises
15 reps
Dumbbell Front Raises
Weights: Light
Dumbbell Front Raises
15 reps
Rest
Rest
1 minute
Dumbbell Lateral Shoulder Raises
Weights: Light
Dumbbell Lateral Shoulder Raises
15 reps
Dumbbell Front Raises
Weights: Light
Dumbbell Front Raises
15 reps
Dumbbell Lateral Shoulder Raises
Weights: Light
Dumbbell Lateral Shoulder Raises
15 reps
Dumbbell Front Raises
Weights: Light
Dumbbell Front Raises
15 reps
Rest
Rest
1 minute
Jump Rope (Forward)
Effort: Moderate
Jump Rope (Forward)
1 minute
Rest
Rest
2 minutes
Weights: Moderate
Effort: Moderate
Assisted Pull Ups
10 reps
Weights: Moderate
Effort: Moderate
Assisted Dips
10 reps
Rest
Rest
30 seconds
Weights: Moderate
Effort: Moderate
Assisted Pull Ups
10 reps
Weights: Moderate
Effort: Moderate
Assisted Dips
10 reps
Rest
Rest
30 seconds
Weights: Moderate
Effort: Moderate
Assisted Pull Ups
10 reps
Weights: Moderate
Effort: Moderate
Assisted Dips
10 reps
Rest
Rest
30 seconds
Jump Rope (Forward)
Effort: Moderate
Jump Rope (Forward)
1 minute
Rest
Rest
2 minutes
Weights: Heavy
Cable Lat Pull Down
10 reps
Rest
Rest
30 seconds
Weights: Heavy
Cable Lat Pull Down
10 reps
Rest
Rest
30 seconds
Weights: Heavy
Cable Lat Pull Down
10 reps
Rest
Rest
2 minutes
Mountain Climbers
Effort: Moderate
Mountain Climbers
30 seconds
Rest
Rest
30 seconds
Mountain Climbers
Effort: Moderate
Mountain Climbers
30 seconds
Rest
Rest
30 seconds
Mountain Climbers
Effort: Moderate
Mountain Climbers
30 seconds
Rest
Rest
30 seconds
Mountain Climbers
Effort: Moderate
Mountain Climbers
30 seconds
Rest
Rest
2 minutes
Treadmill Walk
Incline: Moderate
Effort: Vigorous
Treadmill Walk
30 minutes


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