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Exercises

Set 1: 1 round
Incline Walk on Treadmill
Incline Walk on Treadmill
15 minutes

Set 2: 4 rounds
Barbell Bench Press
Barbell Bench Press
12 reps
Seated Cable Row
12 reps
Tricep Kickbacks
Tricep Kickbacks
12 reps
Barbell Bicep Curls
Barbell Bicep Curls
12 reps

Set 3: 4 rounds
Leg Press
Leg Press
12 reps
Leg Curls
Leg Curls
12 reps
Alternating Lateral Lunges with Kettlebell
Alternating Lateral Lunges with Kettlebell
12 reps

Set 4: 4 rounds
Ball Crunches
Ball Crunches
1 minute
Back Extension on Ball
Back Extension on Ball
30 seconds
Hip Raises on Ball
Hip Raises on Ball
30 seconds

Set 5: 1 round
Cycling
Cycling
15 minutes

Set 6: 1 round
Hamstring Stretches
Hamstring Stretches
30 seconds
Quad Stretches
Quad Stretches
30 seconds
Prayer Hands Reaches
Prayer Hands Reaches
30 seconds
Tricep Stretches
Tricep Stretches
30 seconds
Right Hip Flexor Stretch
Right Hip Flexor Stretch
30 seconds
Left Hip Flexor Stretch
Left Hip Flexor Stretch
30 seconds
Bicep Stretches
Bicep Stretches
1 minute


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