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Exercises

Set 1: 1 round
Push-Ups
Push-Ups
5 reps
Plank
Plank
25 seconds
Prisoner Squats
Prisoner Squats
20 reps
Rest
Rest
30 seconds

Set 2: 1 round
Push-Ups
Push-Ups
10 reps
Plank
Plank
30 seconds
Prisoner Squats
Prisoner Squats
30 reps
Rest
Rest
30 seconds

Set 3: 1 round
Dumbbell Chest Press
Weights: Moderate
Dumbbell Chest Press
15 reps
Dumbbell Push Press
Dumbbell Push Press
15 reps
Alternating Bicep Curls
Weights: Moderate
Alternating Bicep Curls
30 reps
Rest
Rest
30 seconds

Set 4: 1 round
Dumbbell Chest Press
Weights: Moderate
Dumbbell Chest Press
15 reps
Dumbbell Push Press
Dumbbell Push Press
15 reps
Alternating Bicep Curls
Weights: Moderate
Alternating Bicep Curls
30 reps
Rest
Rest
25 seconds

Set 5: 1 round
Tricep Extensions
Weights: Moderate
Tricep Extensions
12 reps
Russian Twists
Russian Twists
1 minute
Child's Pose
Child's Pose
1 minute
Double Leg Stretch
Double Leg Stretch
1 minute
Elbows-Out Chest Stretches
Elbows-Out Chest Stretches
1 minute


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