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Exercises

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

Set 2: 3 rounds
Barbell Back Loaded Squats
Barbell Back Loaded Squats
12 reps
Seated Cable Row
12 reps
Rest
Rest
1 minute

Set 3: 3 rounds
Leg Curls
Leg Curls
12 reps
Dumbbell Chest Press
Dumbbell Chest Press
12 reps
Rest
Rest
1 minute

Set 4: 3 rounds
Hammer Curls
Hammer Curls
12 reps
Tricep Kickbacks
Tricep Kickbacks
12 reps
Rest
Rest
1 minute

Set 5: 3 rounds
Ball Crunches
Ball Crunches
1 minute
Hip Raises on Ball
Hip Raises on Ball
30 seconds
Supermans
Supermans
30 seconds

Set 6: 1 round
Shoulder Stretches
Shoulder Stretches
1 minute
Chest Stretch
Chest Stretch
1 minute
Right Hip Flexor Stretch
Right Hip Flexor Stretch
30 seconds
Left Hip Flexor Stretch
Left Hip Flexor Stretch
30 seconds


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