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Exercises

Set 1: 1 round
Jump Rope
Effort: Very Hard
Jump Rope
1 minute
Transition
Transition
5 seconds
Bicycle Crunches
Bicycle Crunches
1 minute
Transition
Transition
5 seconds
Weighted Russian Twists
20 reps
Transition
Transition
30 seconds
Burpees
Burpees
15 reps
Transition
Transition
5 seconds
Crunches
Crunches
1 minute
Transition
Transition
5 seconds
Barbell Bicep Curl to Press
Barbell Bicep Curl to Press
20 reps
Recovery
Recovery
1 minute

Set 2: 1 round
High Knees
Effort: Vigorous
High Knees
1 minute
Transition
Transition
5 seconds
Leg Raises
Leg Raises
1 minute
Transition
Transition
5 seconds
Barbell Squats
Barbell Squats
20 reps
Transition
Transition
30 seconds
Jumping Lunges
Jumping Lunges
1 minute
Transition
Transition
5 seconds
Bicep Curls
Bicep Curls
20 reps
Transition
Transition
5 seconds
Plank
Plank
1 minute
Recovery
Recovery
1 minute

Set 3: 1 round
Jumping Jacks
Jumping Jacks
1 minute
Transition
Transition
5 seconds
Dumbbell Renegade Rows
Dumbbell Renegade Rows
1 minute
Transition
Transition
5 seconds
Lunges
Lunges
20 reps
Transition
Transition
30 seconds
Push-Ups
Push-Ups
1 minute
Transition
Transition
5 seconds
Mountain Climbers
Mountain Climbers
1 minute
Transition
Transition
5 seconds
Sit-Ups
Sit-Ups
30 reps
Recovery
Recovery
1 minute

Set 4: 1 round
Jump Rope
Effort: Very Hard
Jump Rope
1 minute
Transition
Transition
5 seconds
Bicycle Crunches
Bicycle Crunches
1 minute
Transition
Transition
5 seconds
Weighted Russian Twists
20 reps
Transition
Transition
30 seconds
Burpees
Burpees
15 reps
Transition
Transition
5 seconds
Crunches
Crunches
1 minute
Transition
Transition
5 seconds
Barbell Bicep Curl to Press
Barbell Bicep Curl to Press
20 reps
Recovery
Recovery
1 minute

Set 5: 1 round
High Knees
Effort: Vigorous
High Knees
1 minute
Transition
Transition
5 seconds
Leg Raises
Leg Raises
1 minute
Transition
Transition
5 seconds
Barbell Squats
Barbell Squats
20 reps
Transition
Transition
30 seconds
Jumping Lunges
Jumping Lunges
1 minute
Transition
Transition
5 seconds
Bicep Curls
Bicep Curls
20 reps
Transition
Transition
5 seconds
Plank
Plank
1 minute
Recovery
Recovery
1 minute

Set 6: 1 round
Jumping Jacks
Jumping Jacks
1 minute
Transition
Transition
5 seconds
Dumbbell Renegade Rows
Dumbbell Renegade Rows
1 minute
Transition
Transition
5 seconds
Lunges
Lunges
20 reps
Transition
Transition
30 seconds
Push-Ups
Push-Ups
1 minute
Transition
Transition
5 seconds
Mountain Climbers
Mountain Climbers
1 minute
Transition
Transition
5 seconds
Sit-Ups
Sit-Ups
30 reps
Recovery
Recovery
1 minute


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