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Exercises

Set 1: 2 rounds
Hamstring and Shoulder Stretches
Hamstring and Shoulder Stretches
30 seconds
Quad Stretches
Quad Stretches
30 seconds
Right Side Stretch
Right Side Stretch
30 seconds
Left Side Stretch
Left Side Stretch
1 minute

Set 2: 3 rounds
Stability Ball Chest Press
Stability Ball Chest Press
1 minute
Transition
Transition
15 seconds
Right Concentrated Bicep Curls
Right Concentrated Bicep Curls
30 seconds
Left Concentrated Bicep Curls
Left Concentrated Bicep Curls
30 seconds
Rest
Rest
15 seconds
Dumbbell Push Press
Dumbbell Push Press
1 minute
Rest
Rest
15 seconds

Set 3: 1 round
Rest
Rest
45 seconds

Set 4: 3 rounds
Jump Rope (Forward)
Jump Rope (Forward)
1 minute
Rest
Rest
15 seconds
Bicycle Crunches
Bicycle Crunches
30 seconds
Rest
Rest
10 seconds
Crunches
Crunches
30 seconds
Rest
Rest
10 seconds
Russian Twists
Russian Twists
40 seconds
Rest
Rest
15 seconds

Set 5: 1 round
Rest
Rest
45 seconds

Set 6: 3 rounds
Dumbbell Bent Over Rows
Dumbbell Bent Over Rows
30 seconds
Rest
Rest
10 seconds
Kettlebell Curl to Press
Kettlebell Curl to Press
1 minute
Rest
Rest
15 seconds
Kettlebell Upright Rows
Kettlebell Upright Rows
1 minute
Rest
Rest
15 seconds


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