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Exercises

Set 1: 1 round
Dumbbell Push Press
Dumbbell Push Press
15 reps
Bench Dips
Bench Dips
15 reps
Commandos
Commandos
24 reps
Straight Leg Jackknife
Straight Leg Jackknife
20 reps
Rest
Rest
30 seconds

Set 2: 1 round
Dumbbell Push Press
Dumbbell Push Press
15 reps
Bench Dips
Bench Dips
15 reps
Commandos
Commandos
24 reps
Straight Leg Jackknife
Straight Leg Jackknife
20 reps
Rest
Rest
30 seconds

Set 3: 1 round
Sit Ups with Reach Ups
Sit Ups with Reach Ups
20 reps
Mountain Climbers
Mountain Climbers
30 seconds
Leg Raises
Leg Raises
15 reps
Push-Ups
Push-Ups
15 reps
Rest
Rest
30 seconds

Set 4: 1 round
Sit Ups with Reach Ups
Sit Ups with Reach Ups
20 reps
Mountain Climbers
Mountain Climbers
30 seconds
Leg Raises
Leg Raises
15 reps
Push-Ups
Push-Ups
15 reps
Rest
Rest
30 seconds

Set 5: 1 round
Rest
Rest
1 minute

Set 6: 1 round
Dumbbell Push Press
Dumbbell Push Press
15 reps
Bench Dips
Bench Dips
15 reps
Commandos
Commandos
24 reps
Straight Leg Jackknife
Straight Leg Jackknife
20 reps
Rest
Rest
30 seconds

Set 7: 1 round
Dumbbell Push Press
Dumbbell Push Press
15 reps
Bench Dips
Bench Dips
15 reps
Commandos
Commandos
24 reps
Straight Leg Jackknife
Straight Leg Jackknife
20 reps
Rest
Rest
30 seconds

Set 8: 1 round
Sit Ups with Reach Ups
Sit Ups with Reach Ups
20 reps
Mountain Climbers
Mountain Climbers
30 seconds
Leg Raises
Leg Raises
15 reps
Push-Ups
Push-Ups
15 reps
Rest
Rest
30 seconds

Set 9: 1 round
Sit Ups with Reach Ups
Sit Ups with Reach Ups
20 reps
Mountain Climbers
Mountain Climbers
30 seconds
Leg Raises
Leg Raises
15 reps
Push-Ups
Push-Ups
15 reps
Rest
Rest
30 seconds


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