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Exercises

Set 1: 1 round
Jump Rope (Forward)
Effort: Light
Jump Rope (Forward)
6 minutes
Rest
Rest
1 minute

Set 2: 1 round
Reverse Lunges
Reverse Lunges
10 reps
Rest
Rest
30 seconds
Barbell Deadlifts
Weights: Moderate
Barbell Deadlifts
10 reps
Rest
Rest
30 seconds
Reverse Lunges
Reverse Lunges
10 reps
Rest
Rest
30 seconds
Barbell Deadlifts
Weights: Moderate
Barbell Deadlifts
10 reps
Rest
Rest
30 seconds
Reverse Lunges
Reverse Lunges
10 reps
Rest
Rest
30 seconds
Barbell Deadlifts
Weights: Moderate
Barbell Deadlifts
10 reps
Rest
Rest
30 seconds

Set 3: 1 round
Dumbbell Squat Jumps
Weights: Moderate
Effort: Moderate
Dumbbell Squat Jumps
10 reps
Rest
Rest
30 seconds
Dumbbell Side Lunge and Touch
Weights: Moderate
Dumbbell Side Lunge and Touch
10 reps
Rest
Rest
30 seconds

Set 4: 1 round
Dumbbell Squat Jumps
Weights: Moderate
Effort: Moderate
Dumbbell Squat Jumps
10 reps
Rest
Rest
30 seconds
Dumbbell Side Lunge and Touch
Weights: Moderate
Dumbbell Side Lunge and Touch
10 reps
Rest
Rest
30 seconds

Set 5: 1 round
Dumbbell Squat Jumps
Weights: Moderate
Effort: Moderate
Dumbbell Squat Jumps
10 reps
Rest
Rest
30 seconds
Dumbbell Side Lunge and Touch
Weights: Moderate
Dumbbell Side Lunge and Touch
10 reps
Rest
Rest
30 seconds

Set 6: 1 round
Leg Press
Weights: Heavy
Leg Press
15 reps
Rest
Rest
45 seconds

Set 7: 1 round
Leg Press
Weights: Heavy
Leg Press
15 reps
Rest
Rest
45 seconds

Set 8: 1 round
Leg Press
Weights: Heavy
Leg Press
15 reps
Rest
Rest
45 seconds

Set 9: 1 round
Leg Press
Weights: Heavy
Leg Press
15 reps
Rest
Rest
45 seconds

Set 10: 1 round
Dumbbell Bench Step Ups
Weights: Light
Dumbbell Bench Step Ups
15 reps
Rest
Rest
45 seconds

Set 11: 1 round
Dumbbell Bench Step Ups
Weights: Light
Dumbbell Bench Step Ups
15 reps
Rest
Rest
45 seconds

Set 12: 1 round
Dumbbell Bench Step Ups
Weights: Light
Dumbbell Bench Step Ups
15 reps
Rest
Rest
45 seconds

Set 13: 1 round
Dumbbell Bench Step Ups
Weights: Light
Dumbbell Bench Step Ups
15 reps
Rest
Rest
45 seconds

Set 14: 1 round
Weights: Heavy
Hip Thrusts
15 reps
Rest
Rest
30 seconds

Set 15: 1 round
Weights: Heavy
Hip Thrusts
15 reps
Rest
Rest
30 seconds

Set 16: 1 round
Weights: Heavy
Hip Thrusts
15 reps
Rest
Rest
30 seconds

Set 17: 1 round
Effort: Light
Donkey Kicks
15 reps
Rest
Rest
20 seconds

Set 18: 1 round
Effort: Light
Donkey Kicks
15 reps
Rest
Rest
20 seconds

Set 19: 1 round
Effort: Light
Donkey Kicks
15 reps
Rest
Rest
20 seconds

Set 20: 1 round
Squat Jumps
Squat Jumps
30 seconds
Rest
Rest
30 seconds

Set 21: 1 round
Squat Jumps
Squat Jumps
30 seconds
Rest
Rest
30 seconds

Set 22: 1 round
Squat Jumps
Squat Jumps
30 seconds
Rest
Rest
30 seconds

Set 23: 1 round
Squat Jumps
Squat Jumps
30 seconds
Rest
Rest
30 seconds

Set 24: 1 round
Treadmill Walk
Treadmill Walk
30 minutes


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    Steady Walk
    1 hr 12 mins, Casual

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