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Description

A short but challenging total body workout.


Exercises

Set 1: 1 round
Side Cross Kicks
Side Cross Kicks
45 seconds
Cross Knees to Elbows
Cross Knees to Elbows
45 seconds
Knees to Elbows
Knees to Elbows
45 seconds
Side Lunges
Side Lunges
45 seconds
Rest
Rest
10 seconds
Up and Down Neck Tilts
Up and Down Neck Tilts
15 seconds
Neck Side Rotations
Neck Side Rotations
15 seconds
Overhead Reaches
Overhead Reaches
5 reps
Cat Cow
Cat Cow
25 seconds
Rest
Rest
10 seconds
Plank
Plank
45 seconds
Rest
Rest
20 seconds
Pelvic Tilt Bridge
Pelvic Tilt Bridge
15 reps
Rest
Rest
20 seconds
Russian Twists
Russian Twists
30 reps
Rest
Rest
20 seconds
Push-Ups
Push-Ups
Reps until failure
Rest
Rest
30 seconds
Horse Stance
Horse Stance
45 seconds
Rest
Rest
30 seconds
Double Kettlebell Bent Over Rows
Double Kettlebell Bent Over Rows
15 reps
Rest
Rest
30 seconds
Barbell Front Loaded Squats
Barbell Front Loaded Squats
12 reps
Rest
Rest
30 seconds
Stability Ball Hamstring Curls
Stability Ball Hamstring Curls
45 seconds
Rest
Rest
30 seconds
Barbell Bicep Curls
Barbell Bicep Curls
15 reps
Rest
Rest
30 seconds
Hip Flexor & Extension
Hip Flexor & Extension
15 reps
Rest
Rest
30 seconds
Tricep Dips
Tricep Dips
Reps until failure
Rest
Rest
30 seconds
Bench Barbell Calf Raises
15 reps
Rest
Rest
30 seconds

Set 2: 1 round
Plank
Plank
45 seconds
Rest
Rest
20 seconds
Bird Dog
Bird Dog
12 reps
Rest
Rest
20 seconds
Russian Twists
Russian Twists
30 reps
Rest
Rest
20 seconds
Push-Ups
Push-Ups
Reps until failure
Rest
Rest
30 seconds
Horse Stance
Horse Stance
45 seconds
Rest
Rest
30 seconds
Double Kettlebell Bent Over Rows
Double Kettlebell Bent Over Rows
15 reps
Rest
Rest
30 seconds
Barbell Front Loaded Squats
Barbell Front Loaded Squats
12 reps
Rest
Rest
30 seconds
Stability Ball Hamstring Curls
Stability Ball Hamstring Curls
45 seconds
Rest
Rest
30 seconds
Hip Flexor & Extension
Hip Flexor & Extension
15 reps
Rest
Rest
30 seconds
Barbell Bicep Curls
Barbell Bicep Curls
15 reps
Rest
Rest
30 seconds
Tricep Dips
Tricep Dips
Reps until failure
Rest
Rest
30 seconds
Bench Barbell Calf Raises
15 reps
Rest
Rest
30 seconds

Set 3: 1 round
Child's Pose
Child's Pose
30 seconds
Right Hip Flexor Stretch
Right Hip Flexor Stretch
20 seconds
Left Hip Flexor Stretch
Left Hip Flexor Stretch
20 seconds
Hamstring Stretches
Hamstring Stretches
1 minute


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