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Exercises

Set 1: 6 rounds
One Arm Dumbbell Row
Weights: Moderate
One Arm Dumbbell Row
1 min 30 secs
Alternating Bicep Curls
Weights: Maximum
Alternating Bicep Curls
30 seconds
Dumbbell Chest Press
Weights: Moderate
Dumbbell Chest Press
1 min 30 secs
Lying Leg Figure Eights
Lying Leg Figure Eights
1 min 30 secs
Weights: Moderate
Dumbbell Upright Row to Shoulder Press
1 minute
Dumbbell Sumo Squats
Weights: Moderate
Dumbbell Sumo Squats
1 minute
Dumbbell Hammer Curl to Press
Weights: Heavy
Dumbbell Hammer Curl to Press
1 minute
Supinated Grip Kettlebell Bent Over Rows
Weights: Heavy
Supinated Grip Kettlebell Bent Over Rows
1 minute
Cobra
Effort: Light
Cobra
1 minute

Set 2: 1 round
Standing Leg Stretches
Standing Leg Stretches
2 minutes
Quad Stretches
Quad Stretches
1 minute
Hamstring Stretches
Hamstring Stretches
1 minute
Shoulder Stretches
Shoulder Stretches
1 minute
Chest Stretch
Chest Stretch
1 minute
Left High Lunge with Clasped Hands
Left High Lunge with Clasped Hands
1 minute
Right High Lunge with Clasped Hands
Right High Lunge with Clasped Hands
1 minute
Double Leg Stretch
Double Leg Stretch
1 minute
Wide Leg Stretches
Wide Leg Stretches
1 min 30 secs
Supine Butterfly
Supine Butterfly
1 minute


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