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Exercises

Set 1: 1 round
Dumbbell Clean and Press
Weights: Moderate
Dumbbell Clean and Press
24 reps

Set 2: 1 round
Bicep Curls
Weights: Moderate
Bicep Curls
24 reps

Set 3: 1 round
Overhead Press
Weights: Moderate
Overhead Press
24 reps

Set 4: 1 round
Dumbbell Upright Rows
Weights: Moderate
Dumbbell Upright Rows
24 reps

Set 5: 1 round
Dumbbell Squats
Weights: Moderate
Dumbbell Squats
40 reps

Set 6: 1 round
Dumbell Back Row
Weights: Moderate
Dumbell Back Row
24 reps

Set 7: 1 round
Tricep Extensions
Weights: Moderate
Tricep Extensions
24 reps

Set 8: 1 round
Calf Raise
Weights: Moderate
Calf Raise
40 reps

Set 9: 1 round
Transition
Transition
30 seconds
Right Side Kicks
Right Side Kicks
48 reps
Hook Kick
Hook Kick
48 reps
Backspin Kicks
Backspin Kicks
48 reps
Front Kicks
Front Kicks
48 reps
Hamstring Kickbacks
Hamstring Kickbacks
48 reps


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