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Exercises

Set 1: 1 round
Elliptical
Effort: Moderate
Elliptical
20 minutes
Rest
Rest
10 seconds

Set 2: 1 round
Squat Jumps
Effort: Moderate
Squat Jumps
20 seconds
Rest
Rest
10 seconds
Squat Jumps
Squat Jumps
20 seconds
Rest
Rest
10 seconds
Squat Jumps
Squat Jumps
20 seconds
Rest
Rest
10 seconds
Squat Jumps
Squat Jumps
20 seconds
Rest
Rest
10 seconds
Squat Jumps
Squat Jumps
20 seconds
Rest
Rest
10 seconds
Squat Jumps
Squat Jumps
20 seconds
Rest
Rest
10 seconds
Squat Jumps
Squat Jumps
20 seconds
Rest
Rest
10 seconds
Squat Jumps
Squat Jumps
20 seconds
Rest
Rest
10 seconds

Set 3: 1 round
Dumbbell Lunges
Effort: Moderate
Dumbbell Lunges
20 seconds
Rest
Rest
10 seconds
Dumbbell Lunges
Effort: Moderate
Dumbbell Lunges
20 seconds
Rest
Rest
10 seconds
Dumbbell Lunges
Effort: Moderate
Dumbbell Lunges
20 seconds
Rest
Rest
10 seconds
Dumbbell Lunges
Effort: Moderate
Dumbbell Lunges
20 seconds
Rest
Rest
10 seconds
Dumbbell Lunges
Effort: Moderate
Dumbbell Lunges
20 seconds
Rest
Rest
10 seconds
Dumbbell Lunges
Effort: Moderate
Dumbbell Lunges
20 seconds
Rest
Rest
10 seconds
Dumbbell Lunges
Effort: Moderate
Dumbbell Lunges
20 seconds
Rest
Rest
10 seconds
Dumbbell Lunges
Effort: Moderate
Dumbbell Lunges
20 seconds
Rest
Rest
10 seconds

Set 4: 1 round
Barbell Squats
Effort: Moderate
Barbell Squats
20 seconds
Rest
Rest
10 seconds
Barbell Squats
Effort: Moderate
Barbell Squats
20 seconds
Rest
Rest
10 seconds
Barbell Squats
Effort: Moderate
Barbell Squats
20 seconds
Rest
Rest
10 seconds
Barbell Squats
Effort: Moderate
Barbell Squats
20 seconds
Rest
Rest
10 seconds
Barbell Squats
Effort: Moderate
Barbell Squats
20 seconds
Rest
Rest
10 seconds
Barbell Squats
Effort: Moderate
Barbell Squats
20 seconds
Rest
Rest
10 seconds
Barbell Squats
Effort: Moderate
Barbell Squats
20 seconds
Rest
Rest
10 seconds
Barbell Squats
Effort: Moderate
Barbell Squats
20 seconds
Rest
Rest
10 seconds

Set 5: 2 rounds
Rowing
Resistance: Moderate
Rowing
20 seconds
Rest
Rest
10 seconds
Rowing
Resistance: Moderate
Rowing
20 seconds
Rest
Rest
10 seconds
Rowing
Resistance: Moderate
Rowing
20 seconds
Rest
Rest
10 seconds
Rowing
Resistance: Moderate
Rowing
20 seconds
Rest
Rest
10 seconds
Rowing
Resistance: Moderate
Rowing
20 seconds
Rest
Rest
10 seconds
Rowing
Resistance: Moderate
Rowing
20 seconds
Rest
Rest
10 seconds
Rowing
Resistance: Moderate
Rowing
20 seconds
Rest
Rest
10 seconds
Rowing
Resistance: Moderate
Rowing
20 seconds
Rest
Rest
10 seconds

Set 6: 1 round
Leg Raises
Leg Raises
20 seconds
Rest
Rest
10 seconds
Leg Raises
Leg Raises
20 seconds
Rest
Rest
10 seconds
Leg Raises
Leg Raises
20 seconds
Rest
Rest
10 seconds
Leg Raises
Leg Raises
20 seconds
Rest
Rest
10 seconds
Leg Raises
Leg Raises
20 seconds
Rest
Rest
10 seconds
Leg Raises
Leg Raises
20 seconds
Rest
Rest
10 seconds
Leg Raises
Leg Raises
20 seconds
Rest
Rest
10 seconds
Leg Raises
Leg Raises
20 seconds
Rest
Rest
10 seconds

Set 7: 1 round
Jump Rope
Jump Rope
20 seconds
Rest
Rest
10 seconds
Jump Rope
Jump Rope
20 seconds
Rest
Rest
10 seconds
Jump Rope
Jump Rope
20 seconds
Rest
Rest
10 seconds
Jump Rope
Jump Rope
20 seconds
Rest
Rest
10 seconds
Jump Rope
Jump Rope
20 seconds
Rest
Rest
10 seconds
Jump Rope
Jump Rope
20 seconds
Rest
Rest
10 seconds
Jump Rope
Jump Rope
20 seconds
Rest
Rest
10 seconds
Jump Rope
Jump Rope
20 seconds
Rest
Rest
10 seconds


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