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Exercises

Set 1: 1 round
Treadmill Running
Treadmill Running
15 minutes
Rest
Rest
1 minute
Elliptical
Resistance: Light
Effort: Moderate
Elliptical
15 minutes
Rest
Rest
1 minute

Set 2: 3 rounds
Lat Cable Pull Down
Weights: Light
Lat Cable Pull Down
15 reps
Rest
Rest
15 seconds

Set 3: 3 rounds
Horizontal Chest Press
Weights: Light
Effort: Moderate
Horizontal Chest Press
15 reps
Rest
Rest
15 seconds

Set 4: 3 rounds
Bench Dips
Bench Dips
15 reps
Rest
Rest
15 seconds

Set 5: 3 rounds
Leg Extension
Weights: Light
Effort: Moderate
Leg Extension
15 reps
Rest
Rest
15 seconds

Set 6: 3 rounds
Seated Leg Curl
Weights: Light
Effort: Moderate
Seated Leg Curl
15 reps
Rest
Rest
15 seconds

Set 7: 3 rounds
Bulgarian Split Squat
Weights: Light
Effort: Moderate
Bulgarian Split Squat
15 reps
Rest
Rest
15 seconds

Set 8: 3 rounds
Barbell Hip Thrust
Weights: Light
Effort: Moderate
Barbell Hip Thrust
15 reps
Rest
Rest
15 seconds

Set 9: 1 round
Abs
10 minutes


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