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Exercises

Set 1: 1 round
Alternating Side Crunches
Alternating Side Crunches
2 minutes
Push-Ups
Push-Ups
30 seconds
Ab Choppers
Ab Choppers
45 seconds
Prisoner Squats
Prisoner Squats
45 seconds
Rest
Rest
30 seconds
Ball Push-Ups
Ball Push-Ups
45 seconds
Ball Plank Pikes
Ball Plank Pikes
45 seconds
Ball Ab Rolls
Ball Ab Rolls
45 seconds
Rest
Rest
45 seconds
Ab Ball Raises
Ab Ball Raises
45 seconds
Dumbbell Fly on Ball
Dumbbell Fly on Ball
45 seconds
Ball Crunches
Ball Crunches
1 minute
Ball Plank with Leg Lifts
Ball Plank with Leg Lifts
45 seconds
Rest
Rest
45 seconds
Mountain Climbers
Mountain Climbers
45 seconds
Floor Bridge
Floor Bridge
45 seconds
Pullovers on Ball
Pullovers on Ball
45 seconds
Ankle Grabbers
Ankle Grabbers
45 seconds
Rest
Rest
30 seconds
Dumbbell Push-Ups
Dumbbell Push-Ups
30 seconds
Alternating Side Planks
Alternating Side Planks
45 seconds
Cross Knees to Elbows
Cross Knees to Elbows
1 minute
Rest
Rest
45 seconds
Burpees
Burpees
45 seconds
Alternating Fire Hydrants
Alternating Fire Hydrants
1 minute
Double Crunches
Double Crunches
45 seconds
Elbow Plank
Elbow Plank
45 seconds
Dips
8 reps
Rest
Rest
5 minutes
Barbell Bench Press
Weights: Heavy
Barbell Bench Press
5 reps
Rest
Rest
1 minute
Barbell Bench Press
Weights: Moderate
Barbell Bench Press
10 reps
Rest
Rest
1 minute
Barbell Bench Press
Weights: Moderate
Barbell Bench Press
10 reps
Rest
Rest
1 minute
Barbell Bench Press
Weights: Moderate
Barbell Bench Press
10 reps
Rest
Rest
1 minute
Incline Dumbbell Bench Press
Weights: Moderate
Incline Dumbbell Bench Press
10 reps
Rest
Rest
1 minute
Incline Dumbbell Bench Press
Weights: Moderate
Incline Dumbbell Bench Press
10 reps
Rest
Rest
1 minute
Incline Dumbbell Bench Press
Weights: Moderate
Incline Dumbbell Bench Press
10 reps
Rest
Rest
1 minute
Incline Dumbbell Bench Press
Weights: Moderate
Incline Dumbbell Bench Press
10 reps
Rest
Rest
1 minute
Rest
Rest
1 minute
Barbell Decline
10 reps
Rest
Rest
1 minute
Barbell Decline
10 reps
Rest
Rest
1 minute
Barbell Decline
10 reps
Rest
Rest
1 minute
Barbell Decline
10 reps
Rest
Rest
2 minutes
Alternating Bench Dumbbell Fly
Alternating Bench Dumbbell Fly
10 reps
Rest
Rest
1 minute
Alternating Bench Dumbbell Fly
Alternating Bench Dumbbell Fly
10 reps
Rest
Rest
1 minute
Alternating Bench Dumbbell Fly
Alternating Bench Dumbbell Fly
10 reps
Rest
Rest
1 minute
Alternating Bench Dumbbell Fly
Alternating Bench Dumbbell Fly
10 reps
Rest
Rest
1 minute
Chest Press On Machine
10 reps
Rest
Rest
1 minute
Chest Press On Machine
10 reps
Rest
Rest
1 minute
Chest Press On Machine
10 reps
Rest
Rest
1 minute
Chest Press On Machine
10 reps


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