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Exercises

Set 1: 1 round
Weighted Sumo Squats
Weighted Sumo Squats
30 reps
Weighted Sumo Squats
Weighted Sumo Squats
30 reps
commando
20 reps
Tricep Dips
Tricep Dips
20 reps

Set 2: 1 round
Weighted Sumo Squats
Weighted Sumo Squats
30 reps
Weighted Sumo Squats
Weighted Sumo Squats
30 reps
commando
20 reps
Tricep Dips
Tricep Dips
20 reps

Set 3: 1 round
Left Back Kicks
Left Back Kicks
30 reps
Right Back Kicks
Right Back Kicks
30 reps
Lunges with Knee Lifts
Lunges with Knee Lifts
20 reps
Plank on BOSU
Plank on BOSU
1 minute
Rest
Rest
15 seconds
Plank on BOSU
Plank on BOSU
1 minute

Set 4: 1 round
Left Back Kicks
Left Back Kicks
30 reps
Right Back Kicks
Right Back Kicks
30 reps
Lunges with Knee Lifts
Lunges with Knee Lifts
20 reps
Plank on BOSU
Plank on BOSU
1 minute
Rest
Rest
15 seconds
Plank on BOSU
Plank on BOSU
1 minute

Set 5: 1 round
Squat Jumps
Squat Jumps
20 reps
Rest
Rest
1 minute
Squat Jumps
Squat Jumps
20 reps
Floor Bridge
Floor Bridge
30 reps
Rest
Rest
1 minute
Floor Bridge
Floor Bridge
30 reps
Sit-Ups
Sit-Ups
20 reps
Rest
Rest
30 seconds
Sit-Ups
Sit-Ups
20 reps

Set 6: 1 round
Jump Rope
Jump Rope
2 minutes
Bicep Curls
Bicep Curls
30 reps
Jump Rope
Jump Rope
1 minute
Power Punches
Power Punches
1 minute
Jump Rope
Jump Rope
1 minute
Double Knees
Double Knees
1 minute

Set 7: 1 round
Rowing
Effort: Light
Rowing
15 mins 25 secs
Running
Effort: Light
Running
10 minutes


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