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Exercises

Set 1: 1 round
Shoulder Stretches
Shoulder Stretches
1 minute
Upper Back Swimmer Stretches
Upper Back Swimmer Stretches
30 seconds
Overhead Stretches
Overhead Stretches
30 seconds
Bicep Stretches
Bicep Stretches
30 seconds
Quad Stretches
Quad Stretches
1 minute
Wide Leg Stretches
Wide Leg Stretches
1 minute
Hamstring Stretches
Hamstring Stretches
1 minute
Wall Calf Stretches
Wall Calf Stretches
1 minute

Set 2: 4 rounds
Barbell Bench Press
Barbell Bench Press
6 reps
Side Plank Dips
Side Plank Dips
20 seconds
Rest
Rest
1 minute

Set 3: 4 rounds
Barbell Bent-Over Rows
Barbell Bent-Over Rows
6 reps
Lateral Step Ups
Lateral Step Ups
1 minute
Rest
Rest
1 minute

Set 4: 4 rounds
Push Presses
Push Presses
6 reps
Power Step Ups
Power Step Ups
1 minute
Rest
Rest
1 minute

Set 5: 4 rounds
Dumbbell Sumo Squats
Dumbbell Sumo Squats
6 reps
Butt Kickers
Butt Kickers
20 seconds
Rest
Rest
1 minute

Set 6: 2 rounds
Single Arm Dumbbell Swings
Single Arm Dumbbell Swings
6 reps
Pogo Hops
Pogo Hops
20 seconds

Set 7: 2 rounds
Dumbbell Lunges
Dumbbell Lunges
6 reps
Lateral Hops to Stabilization
Lateral Hops to Stabilization
20 seconds

Set 8: 2 rounds
Barbell Bicep Curls
Barbell Bicep Curls
8 reps
Burpees
Burpees
20 seconds

Set 9: 2 rounds
Plank
Plank
30 seconds
Medicine Ball Chops
Medicine Ball Chops
30 seconds
Reverse Crunches
Reverse Crunches
30 seconds


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