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Exercises

Set 1: 1 round
Cardio Warm Up
Cardio Warm Up
5 minutes

Set 2: 5 rounds
Barbell Bench Press
Barbell Bench Press
10 reps
Step Ups with Knee Lifts
Step Ups with Knee Lifts
1 minute

Set 3: 5 rounds
Seated Cable Rows
Seated Cable Rows
10 reps
Barbell Cleans
Barbell Cleans
1 minute

Set 4: 5 rounds
Dumbbell Push Press
Dumbbell Push Press
10 reps
Sprint
Sprint
1 minute

Set 5: 5 rounds
Cable Tricep Push Down
10 reps
Single Arm Dumbbell Swings
Single Arm Dumbbell Swings
1 minute

Set 6: 5 rounds
Barbell Bicep Curls
Barbell Bicep Curls
10 reps
Skips in Place
Skips in Place
1 minute

Set 7: 5 rounds
90-90 Crunches
90-90 Crunches
20 reps
Russian Twists with a Ball
Russian Twists with a Ball
20 reps

Set 8: 1 round
Chest Stretch
Chest Stretch
30 seconds
Quad Stretches
Quad Stretches
30 seconds
Upper Back Swimmer Stretches
Upper Back Swimmer Stretches
30 seconds
Shoulder Stretches
Shoulder Stretches
1 minute
Bicep Stretches
Bicep Stretches
1 minute
Tricep Stretches
Tricep Stretches
30 seconds
Torso Twists
Torso Twists
30 seconds


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