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Exercises

Set 1: 1 round
Chin-Ups
Chin-Ups
12 reps
Rest
Rest
20 seconds
Chin-Ups
Chin-Ups
8 reps
Rest
Rest
20 seconds
Chin-Ups
Chin-Ups
Reps until failure
Transition
Transition
1 minute

Set 2: 1 round
Barbell Bench Press
Weights: Heavy
Barbell Bench Press
10 reps
Rest
Rest
30 seconds
Barbell Bench Press
Weights: Maximum
Barbell Bench Press
3 reps
Rest
Rest
30 seconds
Barbell Bench Press
Weights: Heavy
Barbell Bench Press
4 reps
Rest
Rest
20 seconds
Weights: Moderate
Barbell Incline Bench Press
6 reps
Transition
Transition
1 minute

Set 3: 1 round
Dumbbell Bent Over Rows
Weights: Heavy
Dumbbell Bent Over Rows
8 reps
Rest
Rest
20 seconds
Dumbbell Bent Over Rows
Weights: Maximum
Dumbbell Bent Over Rows
3 reps
Rest
Rest
20 seconds
Dumbbell Bent Over Rows
Weights: Heavy
Dumbbell Bent Over Rows
6 reps
Rest
Rest
20 seconds
Dumbbell Bent Over Rows
Weights: Moderate
Dumbbell Bent Over Rows
8 reps
Transition
Transition
1 minute

Set 4: 1 round
Incline Dumbbell Bench Press
Weights: Heavy
Incline Dumbbell Bench Press
8 reps
Rest
Rest
30 seconds
Incline Dumbbell Bench Press
Weights: Maximum
Incline Dumbbell Bench Press
4 reps
Rest
Rest
30 seconds
Incline Dumbbell Bench Press
Weights: Heavy
Incline Dumbbell Bench Press
6 reps
Rest
Rest
20 seconds
Incline Dumbbell Bench Press
Weights: Heavy
Incline Dumbbell Bench Press
8 reps
Transition
Transition
1 minute

Set 5: 1 round
Weights: Heavy
Effort: Very Hard
Seated Chest Fly (Machine)
8 reps
Weights: Maximum
Effort: Very Hard
Seated Chest Fly (Machine)
4 reps
Weights: Heavy
Effort: Very Hard
Seated Chest Fly (Machine)
6 reps
Weights: Moderate
Effort: Very Hard
Seated Chest Fly (Machine)
8 reps
Transition
Transition
1 minute

Set 6: 1 round
Lying Leg Figure Eights
Lying Leg Figure Eights
30 seconds
Starfish Crunch
30 seconds
Legs Straight Windshield Wipers
30 seconds
Bicycle Crunches
Bicycle Crunches
30 seconds
Russian Twists with a Ball
Weights: Moderate
Russian Twists with a Ball
30 seconds
V-Sit Crunches
V-Sit Crunches
30 seconds
Upper Circle Crunches (Clockwise)
30 seconds
Upper Circle Crunches (Counter-Clockwise)
30 seconds

Set 7: 1 round
Lying Leg Figure Eights
Lying Leg Figure Eights
30 seconds
Starfish Crunch
30 seconds
Legs Straight Windshield Wipers
30 seconds
Bicycle Crunches
Bicycle Crunches
30 seconds
Russian Twists with a Ball
Weights: Moderate
Russian Twists with a Ball
30 seconds
V-Sit Crunches
V-Sit Crunches
30 seconds
Upper Circle Crunches (Clockwise)
30 seconds
Upper Circle Crunches (Counter-Clockwise)
30 seconds
Transition
Transition
1 minute

Set 8: 1 round
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 9: 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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