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Exercises

Set 1: 1 round
Back Rolls
Back Rolls
45 seconds
Plank
Plank
45 seconds
Ab Choppers
Ab Choppers
45 seconds
Ball Back Extensions
Ball Back Extensions
45 seconds
Rest
Rest
25 seconds
1 2 Burpees
1 2 Burpees
8 reps
Alternating Fire Hydrants
Alternating Fire Hydrants
45 seconds
Flying Supermans
Flying Supermans
45 seconds
Ab Curls
Ab Curls
45 seconds
Rest
Rest
35 seconds
Fifer Scissors
Fifer Scissors
45 seconds
Half Side Planks
Half Side Planks
1 minute
Floor Wipers
Floor Wipers
45 seconds
Rest
Rest
45 seconds
Chin-Ups
Chin-Ups
8 reps
Ab Leg Ups
10 reps
Rest
Rest
40 seconds
Chin-Ups
Chin-Ups
8 reps
Ab Leg Ups
10 reps
Rest
Rest
45 seconds
Chin-Ups
Chin-Ups
8 reps
Ab Leg Ups
10 reps
Rest
Rest
45 seconds
Russian Twists with a Ball
Russian Twists with a Ball
45 seconds
Alternating Side Reaches
Alternating Side Reaches
45 seconds
Alternating Side Crunches
Alternating Side Crunches
1 min 30 secs
Rest
Rest
25 seconds
Prisoner Squats
Prisoner Squats
1 minute
Cross Knees to Elbows
Cross Knees to Elbows
45 seconds
Left Lunge with Kettlebell Rows
Left Lunge with Kettlebell Rows
1 minute
Kettlebell Right Arm Bent Over Row
Kettlebell Right Arm Bent Over Row
1 minute
Rest
Rest
1 minute
Right Kettlebell Swings
Right Kettlebell Swings
1 minute
Lat Pull Down
10 reps
Rest
Rest
30 seconds
Right Kettlebell Swings
Right Kettlebell Swings
1 minute
Lat Pull Down
10 reps
Rest
Rest
45 seconds
Right Kettlebell Swings
Right Kettlebell Swings
1 minute
Lat Pull Down
10 reps
Rest
Rest
1 minute
Reverse Flys
10 reps
Ab Leg Ups
10 reps
Rest
Rest
25 seconds
Reverse Flys
10 reps
Ab Leg Ups
10 reps
Rest
Rest
25 seconds
Reverse Flys
10 reps
Ab Leg Ups
10 reps
Rest
Rest
4 minutes
Barbell Reverse Grip Rows
Barbell Reverse Grip Rows
10 reps
Barbell Back Loaded Squats
Barbell Back Loaded Squats
10 reps
Rest
Rest
1 minute
Barbell Reverse Grip Rows
Barbell Reverse Grip Rows
10 reps
Barbell Back Loaded Squats
Barbell Back Loaded Squats
10 reps
Rest
Rest
1 minute
Barbell Reverse Grip Rows
Barbell Reverse Grip Rows
10 reps
Barbell Back Loaded Squats
Barbell Back Loaded Squats
10 reps
Rest
Rest
1 minute
Barbell Shrugs
Barbell Shrugs
10 reps
Rest
Rest
30 seconds
Barbell Shrugs
Barbell Shrugs
10 reps
Rest
Rest
30 seconds
Barbell Shrugs
Barbell Shrugs
10 reps
Rest
Rest
30 seconds
Back Pulls
10 reps
Rest
Rest
30 seconds
Back Pulls
10 reps
Rest
Rest
30 seconds
Back Pulls
10 reps
Rest
Rest
30 seconds
Inverted Rows
10 reps
Rest
Rest
30 seconds
Inverted Rows
10 reps
Rest
Rest
30 seconds
Inverted Rows
10 reps


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