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Exercises

Set 1: 3 rounds
Push-Ups
Push-Ups
30 seconds
Rest
Rest
30 seconds

Set 2: 1 round
Transition
Transition
15 seconds

Set 3: 3 rounds
Effort: Moderate
Foward Bends
30 seconds
Rest
Rest
30 seconds

Set 4: 1 round
Transition
Transition
15 seconds

Set 5: 3 rounds
Dumbbell Bent Over Rows
Weights: Moderate
Dumbbell Bent Over Rows
30 seconds
Rest
Rest
30 seconds

Set 6: 1 round
Transition
Transition
15 seconds

Set 7: 3 rounds
Bicep Curls
Weights: Moderate
Bicep Curls
30 seconds
Rest
Rest
30 seconds

Set 8: 1 round
Transition
Transition
15 seconds

Set 9: 3 rounds
Squats
Squats
30 seconds
Rest
Rest
30 seconds

Set 10: 1 round
Transition
Transition
15 seconds

Set 11: 3 rounds
Band Front Raises
Resistance: Moderate
Band Front Raises
30 seconds
Rest
Rest
30 seconds

Set 12: 1 round
Transition
Transition
15 seconds

Set 13: 1 round
Lunges
Lunges
30 seconds
Rest
Rest
30 seconds

Set 14: 1 round
Transition
Transition
30 seconds

Set 15: 3 rounds
Tricep Kickbacks
Weights: Moderate
Tricep Kickbacks
30 seconds
Rest
Rest
30 seconds


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