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Exercises

Set 1: 1 round
Jump Rope (Forward)
Jump Rope (Forward)
6 minutes

Set 2: 1 round
Weights: Light
Shoulder Press
15 reps
Rest
Rest
30 seconds
Tricep Extensions
Weights: Light
Tricep Extensions
15 reps
Rest
Rest
30 seconds

Set 3: 1 round
Weights: Light
Shoulder Press
15 reps
Rest
Rest
30 seconds
Tricep Extensions
Weights: Light
Tricep Extensions
15 reps
Rest
Rest
30 seconds

Set 4: 1 round
Weights: Light
Shoulder Press
15 reps
Rest
Rest
30 seconds
Tricep Extensions
Weights: Light
Tricep Extensions
15 reps
Rest
Rest
30 seconds

Set 5: 1 round
Mountain Climbers
Mountain Climbers
30 seconds
Rest
Rest
30 seconds
Burpees
Burpees
30 seconds
Rest
Rest
30 seconds

Set 6: 1 round
Mountain Climbers
Mountain Climbers
30 seconds
Rest
Rest
30 seconds
Burpees
Burpees
30 seconds
Rest
Rest
30 seconds

Set 7: 1 round
Bench Dips
Bench Dips
10 reps
Rest
Rest
30 seconds
Bicep Curls
Weights: Light
Bicep Curls
10 reps
Bicep Curls
Weights: Light
Bicep Curls
10 reps
Rest
Rest
30 seconds

Set 8: 1 round
Bench Dips
Bench Dips
10 reps
Rest
Rest
30 seconds
Bicep Curls
Weights: Light
Bicep Curls
10 reps
Bicep Curls
Weights: Light
Bicep Curls
10 reps
Rest
Rest
30 seconds

Set 9: 1 round
Bench Dips
Bench Dips
10 reps
Rest
Rest
30 seconds
Bicep Curls
Weights: Light
Bicep Curls
10 reps
Bicep Curls
Weights: Light
Bicep Curls
10 reps
Rest
Rest
30 seconds

Set 10: 1 round
Mountain Climbers
Mountain Climbers
30 seconds
Rest
Rest
30 seconds
Burpees
Burpees
30 seconds
Rest
Rest
30 seconds

Set 11: 1 round
Mountain Climbers
Mountain Climbers
30 seconds
Rest
Rest
30 seconds
Burpees
Burpees
30 seconds
Rest
Rest
30 seconds

Set 12: 1 round
Weights: Moderate
Rear Deltoid Pulls
15 reps
Rest
Rest
30 seconds
Weights: Moderate
Triceps Pull Downs
15 reps
Rest
Rest
30 seconds

Set 13: 1 round
Weights: Moderate
Rear Deltoid Pulls
15 reps
Rest
Rest
30 seconds
Weights: Moderate
Triceps Pull Downs
15 reps
Rest
Rest
30 seconds

Set 14: 1 round
Weights: Moderate
Rear Deltoid Pulls
15 reps
Rest
Rest
30 seconds
Weights: Moderate
Triceps Pull Downs
15 reps
Rest
Rest
30 seconds

Set 15: 1 round
Treadmill Walking
Incline: Moderate
Treadmill Walking
45 minutes


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