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Exercises

Set 1: 3 rounds
Boxer Shuffle
Boxer Shuffle
1 minute
Dumbbell Push-Ups
Dumbbell Push-Ups
10 reps
Rest
Rest
15 seconds
Dumbbell Front Raises
Dumbbell Front Raises
10 reps
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
10 reps
Rest
Rest
15 seconds
Bench Skull Crusher
Bench Skull Crusher
10 reps
Rest
Rest
1 minute

Set 2: 3 rounds
Double Unders
Double Unders
50 seconds
Alternating Hammer Curls
Weights: Heavy
Alternating Hammer Curls
10 reps
Rest
Rest
20 seconds
Barbell Shrugs
Barbell Shrugs
20 reps
Rest
Rest
15 seconds
Barbell Shrugs
Barbell Shrugs
20 reps
Rest
Rest
20 seconds
Kettlebell Around the Waist
Kettlebell Around the Waist
1 minute
Rest
Rest
1 minute

Set 3: 3 rounds
Rest
Rest
1 minute
Bicep Curls
Weights: Heavy
Bicep Curls
25 reps
Cable Tricep Push Down
20 reps
Rest
Rest
20 seconds
Bicep Curls
Weights: Light
Bicep Curls
50 reps
Bench Dips
Bench Dips
20 reps


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