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Exercises

Set 1: 1 round
Elliptical
Elliptical
5 minutes
Rest
Rest
2 minutes

Set 2: 4 rounds
Overhead Press
Weights: Heavy
Overhead Press
12 reps
Rest
Rest
30 seconds
Dumbbell Chest Press
Weights: Heavy
Dumbbell Chest Press
12 reps
Rest
Rest
30 seconds

Set 3: 1 round
Rest
Rest
2 minutes

Set 4: 4 rounds
Standing Calf Raises
Weights: Heavy
Effort: Very Hard
Standing Calf Raises
12 reps
Rest
Rest
30 seconds
Leg Press
Weights: Heavy
Leg Press
12 reps
Rest
Rest
30 seconds

Set 5: 1 round
Rest
Rest
2 minutes

Set 6: 3 rounds
Ball Toss Situps
Effort: Moderate
Ball Toss Situps
10 reps
Rest
Rest
30 seconds

Set 7: 1 round
Rest
Rest
2 minutes

Set 8: 1 round
Lunges
Lunges
30 reps

Set 9: 1 round
Rest
Rest
2 minutes

Set 10: 1 round
Child's Pose
Child's Pose
1 minute
Rhomboid Opener
Rhomboid Opener
1 minute
Seated Back Twist
Seated Back Twist
1 minute
Seated Leg Stretch
Seated Leg Stretch
1 minute
Left Tricep Stretch
Left Tricep Stretch
30 seconds
Right Tricep Stretch
Right Tricep Stretch
30 seconds
Left Arm Cross Stretch
Left Arm Cross Stretch
30 seconds
Right Arm Cross Stretch
Right Arm Cross Stretch
30 seconds
Left Quad Stretch
Left Quad Stretch
30 seconds
Right Quad Stretch
Right Quad Stretch
30 seconds
Wall Calf Stretches
Wall Calf Stretches
1 minute
Wall Calf Stretch
Wall Calf Stretch
1 minute
Right Lateral Neck Stretch
Right Lateral Neck Stretch
10 seconds
Chin to Chest Stretch
Chin to Chest Stretch
10 seconds
Left Lateral Neck Stretch
Left Lateral Neck Stretch
10 seconds
Elbows-Out Chest Stretches
Elbows-Out Chest Stretches
15 seconds
Right Lateral Neck Stretch
Right Lateral Neck Stretch
10 seconds
Chin to Chest Stretch
Chin to Chest Stretch
10 seconds
Left Lateral Neck Stretch
Left Lateral Neck Stretch
10 seconds
Shoulder Stretches
Shoulder Stretches
1 minute
Elbows-Out Chest Stretches
Elbows-Out Chest Stretches
15 seconds
Forward Shoulder Rolls
Forward Shoulder Rolls
10 reps
Backward Shoulder Rolls
Backward Shoulder Rolls
10 reps


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