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Description

Chest Options - Kneeling pushups, negative pushups, med ball chest pass, dumbbell bench press/flyes. Back options: cable rows, dumbbell rows, pull ups, pulldowns. Triceps options: dips, cable extensions, dumbbell extensions, cable pushdowns. Biceps options: barbell curl, dumbbell curl. Leg options: suitcase squat, wall sit, lunges, leg curls, overhead squat, db step up, db rdl, calf raises. Shoulder options: Db shoulder press, Db front raise, Alt. Db press, Push Press, Db shrug, Reverse fly's, upright rows.


Exercises

Set 1: 1 round
Left IT Band Stretch
Left IT Band Stretch
30 seconds
Right IT Band Stretch
Right IT Band Stretch
30 seconds
Torso Twists
Torso Twists
30 seconds
Upper Back Swimmer Stretches
Upper Back Swimmer Stretches
30 seconds
High Knee Pulls
High Knee Pulls
1 minute
Rotating Toe Touches
Rotating Toe Touches
30 seconds
Backward Shoulder Rolls
Backward Shoulder Rolls
30 seconds
Big Forward Arm Circles
Big Forward Arm Circles
30 seconds
Lateral Leg Lifts
Lateral Leg Lifts
30 seconds

Set 2: 8 rounds
Medicine Ball Slams
Medicine Ball Slams
20 seconds
Rest
Rest
10 seconds

Set 3: 8 rounds
Pogo Hops
Pogo Hops
20 seconds
Rest
Rest
10 seconds

Set 4: 8 rounds
Mountain Climbers
Mountain Climbers
20 seconds
Rest
Rest
10 seconds

Set 5: 8 rounds
Foot Fires
Foot Fires
20 seconds
Rest
Rest
10 seconds

Set 6: 8 rounds
Front to Back Single Leg Hops
Front to Back Single Leg Hops
20 seconds
Rest
Rest
10 seconds

Set 7: 4 rounds
Incline Dumbbell Bench Press
Incline Dumbbell Bench Press
15 reps
Rest
Rest
30 seconds
Cable Lat Pull Down
15 reps
Rest
Rest
30 seconds
Overhead Press
Overhead Press
15 reps
Rest
Rest
30 seconds
Seated Cable Rows
Seated Cable Rows
15 reps
Rest
Rest
30 seconds
Tricep Extensions
Tricep Extensions
15 reps
Rest
Rest
30 seconds
Bicep Curls
Bicep Curls
15 reps
Rest
Rest
30 seconds
Dumbbell Rear Lateral Raises
Dumbbell Rear Lateral Raises
12 reps
Rest
Rest
30 seconds
Squats
Squats
12 reps
Leg Curls
Leg Curls
15 reps
Rest
Rest
30 seconds

Set 8: 3 rounds
Runners Walking Lunges
Runners Walking Lunges
30 seconds
Plank Hop Outs
Plank Hop Outs
30 seconds
Reverse Crunches
Reverse Crunches
15 reps

Set 9: 1 round
Left Arm Cross Stretch
Left Arm Cross Stretch
30 seconds
Right Arm Cross Stretch
Right Arm Cross Stretch
30 seconds
Hamstring Stretches
Hamstring Stretches
1 minute
Child's Pose
Child's Pose
30 seconds
Right Hip Flexor Stretch
Right Hip Flexor Stretch
30 seconds
Left Hip Flexor Stretch
Left Hip Flexor Stretch
30 seconds
Tricep Stretches
Tricep Stretches
1 minute
Quad Stretches
Quad Stretches
1 minute


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