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Description

Make sure your doing the weighted exercises with correct technique


Exercises

Set 1: 1 round
Hamstring and Shoulder Stretches
Hamstring and Shoulder Stretches
30 seconds
Chest Stretch
Chest Stretch
30 seconds
Left IT Band Stretch
Left IT Band Stretch
30 seconds
Right IT Band Stretch
Right IT Band Stretch
30 seconds
Wall Calf Stretches
Wall Calf Stretches
30 seconds
Spine Twisting Pose
Spine Twisting Pose
45 seconds

Set 2: 1 round
Cardio Warm Up
Effort: Moderate
Cardio Warm Up
5 minutes

Set 3: 3 rounds
Dumbbell Pull-over on a Ball
Weights: Moderate
Dumbbell Pull-over on a Ball
15 reps
Rest
Rest
25 seconds
Barbell Shoulder Press
Barbell Shoulder Press
15 reps
Rest
Rest
25 seconds
Barbell Stiff Legged Deadlift
Weights: Moderate
Barbell Stiff Legged Deadlift
15 reps
Rest
Rest
25 seconds
Pec Deck Machine
Effort: Moderate
Pec Deck Machine
15 reps

Set 4: 2 rounds
Battle Rope
Effort: Very Hard
Battle Rope
1 minute
Rest
Rest
30 seconds
Battle Rope
Effort: Maximum
Battle Rope
1 min 20 secs
Rest
Rest
30 seconds
Battle Rope
Effort: Maximum
Battle Rope
1 min 40 secs

Set 5: 3 rounds
Glute Kickbacks
Glute Kickbacks
20 reps

Set 6: 1 round
Cool-Down Walk
Effort: Light
Cool-Down Walk
6 minutes


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