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Exercises

Set 1: 1 round
Bench Skull Crusher
Weights: Moderate
Bench Skull Crusher
10 reps
Rest
Rest
30 seconds
Bench Skull Crusher
Weights: Heavy
Bench Skull Crusher
6 reps
Rest
Rest
30 seconds
Bench Skull Crusher
Weights: Maximum
Bench Skull Crusher
3 reps
Rest
Rest
20 seconds
Bench Skull Crusher
Weights: Heavy
Bench Skull Crusher
6 reps
Rest
Rest
20 seconds
Bench Skull Crusher
Weights: Moderate
Bench Skull Crusher
10 reps

Set 2: 1 round
Barbell Bicep Curls
Weights: Moderate
Barbell Bicep Curls
10 reps
Rest
Rest
30 seconds
Barbell Bicep Curls
Weights: Heavy
Barbell Bicep Curls
6 reps
Rest
Rest
30 seconds
Barbell Bicep Curls
Weights: Maximum
Barbell Bicep Curls
3 reps
Rest
Rest
20 seconds
Barbell Bicep Curls
Weights: Heavy
Barbell Bicep Curls
6 reps
Rest
Rest
20 seconds
Barbell Bicep Curls
Weights: Moderate
Barbell Bicep Curls
10 reps

Set 3: 1 round
Transition
Transition
1 minute
Elevated Chest Dips
10 reps
Rest
Rest
20 seconds
Elevated Chest Dips
8 reps
Rest
Rest
20 seconds
Elevated Chest Dips
6 reps
Rest
Rest
20 seconds
Elevated Chest Dips
3 reps

Set 4: 1 round
Transition
Transition
1 minute
Hammer Curls
Weights: Moderate
Hammer Curls
10 reps
Transition
Transition
5 seconds
Weights: Moderate
Rope Tricep Push Down
10 reps
Transition
Transition
5 seconds
Hammer Curls
Weights: Maximum
Hammer Curls
3 reps
Transition
Transition
5 seconds
Weights: Maximum
Rope Tricep Push Down
3 reps
Transition
Transition
5 seconds
Hammer Curls
Weights: Heavy
Hammer Curls
6 reps
Transition
Transition
5 seconds
Weights: Heavy
Rope Tricep Push Down
6 reps
Transition
Transition
5 seconds
Hammer Curls
Weights: Moderate
Hammer Curls
10 reps
Transition
Transition
5 seconds
Weights: Moderate
Rope Tricep Push Down
10 reps

Set 5: 1 round
Transition
Transition
1 minute
Right Concentrated Bicep Curls
Weights: Moderate
Right Concentrated Bicep Curls
10 reps
Left Concentrated Bicep Curls
Weights: Moderate
Left Concentrated Bicep Curls
10 reps
Right Concentrated Bicep Curls
Weights: Heavy
Right Concentrated Bicep Curls
6 reps
Left Concentrated Bicep Curls
Weights: Heavy
Left Concentrated Bicep Curls
6 reps
Right Concentrated Bicep Curls
Weights: Maximum
Right Concentrated Bicep Curls
3 reps
Left Concentrated Bicep Curls
Weights: Maximum
Left Concentrated Bicep Curls
3 reps
Right Concentrated Bicep Curls
Weights: Heavy
Right Concentrated Bicep Curls
6 reps
Left Concentrated Bicep Curls
Weights: Heavy
Left Concentrated Bicep Curls
6 reps
Right Concentrated Bicep Curls
Weights: Moderate
Right Concentrated Bicep Curls
10 reps
Left Concentrated Bicep Curls
Weights: Moderate
Left Concentrated Bicep Curls
10 reps

Set 6: 1 round
Transition
Transition
1 minute
Push-Ups
Push-Ups
20 reps
Rest
Rest
10 seconds
Push-Ups
Push-Ups
15 reps
Rest
Rest
10 seconds
Push-Ups
Push-Ups
10 reps
Rest
Rest
10 seconds
Push-Ups
Push-Ups
5 reps

Set 7: 1 round
Transition
Transition
1 minute
Bicycle Crunches
Bicycle Crunches
20 seconds
Rest
Rest
10 seconds
Russian Twists with a Ball
Weights: Moderate
Russian Twists with a Ball
20 seconds
Rest
Rest
10 seconds
Crunches
Crunches
20 seconds
Rest
Rest
10 seconds
V-Sit Crunches
V-Sit Crunches
20 seconds
Rest
Rest
10 seconds

Set 8: 1 round
Bicycle Crunches
Bicycle Crunches
20 seconds
Rest
Rest
10 seconds
Russian Twists with a Ball
Weights: Moderate
Russian Twists with a Ball
20 seconds
Rest
Rest
10 seconds
Crunches
Crunches
20 seconds
Rest
Rest
10 seconds
V-Sit Crunches
V-Sit Crunches
20 seconds
Rest
Rest
10 seconds

Set 9: 1 round
Bicycle Crunches
Bicycle Crunches
20 seconds
Rest
Rest
10 seconds
Russian Twists with a Ball
Weights: Moderate
Russian Twists with a Ball
20 seconds
Rest
Rest
10 seconds
Crunches
Crunches
20 seconds
Rest
Rest
10 seconds
V-Sit Crunches
V-Sit Crunches
20 seconds
Rest
Rest
10 seconds

Set 10: 1 round
Transition
Transition
30 seconds
Incline Walk on Treadmill
Incline: Moderate
Effort: Moderate
Incline Walk on Treadmill
1 minute
Treadmill Running
Incline: Maximum
Effort: Maximum
Treadmill Running
20 seconds
Rest
Rest
10 seconds
Treadmill Running
Incline: Maximum
Effort: Maximum
Treadmill Running
20 seconds
Rest
Rest
10 seconds
Treadmill Running
Incline: Maximum
Effort: Maximum
Treadmill Running
20 seconds
Rest
Rest
10 seconds
Treadmill Running
Incline: Maximum
Effort: Maximum
Treadmill Running
20 seconds
Rest
Rest
10 seconds
Treadmill Running
Incline: Maximum
Effort: Maximum
Treadmill Running
20 seconds
Rest
Rest
10 seconds
Treadmill Running
Incline: Maximum
Effort: Maximum
Treadmill Running
20 seconds
Rest
Rest
10 seconds
Treadmill Running
Incline: Maximum
Effort: Maximum
Treadmill Running
20 seconds
Rest
Rest
10 seconds
Treadmill Running
Incline: Maximum
Effort: Maximum
Treadmill Running
20 seconds
Rest
Rest
10 seconds

Set 11: 1 round
Transition
Transition
1 minute
Quad Stretches
Quad Stretches
30 seconds
Quad Stretches
Quad Stretches
30 seconds
Big Toe Forward Bend
Big Toe Forward Bend
30 seconds
Quad Stretch in Right Low Lunge
Quad Stretch in Right Low Lunge
30 seconds
Quad Stretch in Right Low Lunge
Quad Stretch in Right Low Lunge
30 seconds
Lying Torso Twists
Lying Torso Twists
30 seconds
Lying Torso Twists
Lying Torso Twists
30 seconds
Left Glute Rolls
Left Glute Rolls
30 seconds
Right Glute Rolls
Right Glute Rolls
30 seconds
Seated Forward Bend
Seated Forward Bend
30 seconds


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