Draft 1

Moderate Duration 45 minutes

Equipment: Wall, Strength Machine, Bench, Dumbbell, Stability Ball, Cardio Machine

Added By Bri Delvaux

Exercises

Set 1: 1 round

45 seconds

45 seconds

25 seconds

45 seconds

45 seconds

45 seconds

Seated Spiral Stretches

45 seconds

Set 2: 1 round

Weights: Moderate

Cable Lat Pull Down

1 minute

Seated Cable Row

1 minute

Alternating Bench Dumbbell Fly

1 minute

Alternating Bicep Curls

1 minute

Alternating Bent Over Rows

1 minute

Set 3: 1 round

Crunches

1 minute

Flutter Kicks

1 minute

Ball Mountain Climbers

1 minute

Set 4: 1 round

Squats

45 seconds

Lunges

45 seconds

Set 5: 1 round

Rest

10 seconds

Set 6: 1 round

Resistance: Moderate
❤️ Vigorous (Zone 3)

Elliptical Machine

15 minutes

Set 7: 1 round

Rest

1 minute

Set 8: 1 round

Cable Lat Pull Down

30 seconds

Seated Cable Row

30 seconds

Alternating Bench Dumbbell Fly

30 seconds

Alternating Bicep Curls

30 seconds

Alternating Bent Over Rows

30 seconds

Set 9: 1 round

Crunches

30 seconds

Flutter Kicks

30 seconds

Ball Mountain Climbers

30 seconds

Set 10: 1 round

Lunges

30 seconds

Squats

30 seconds

Set 11: 1 round

Rest

10 seconds

Set 12: 4 rounds

❤️ Vigorous (Zone 3)

Jog on the Spot

1 minute

Set 13: 1 round

45 seconds

45 seconds

25 seconds

45 seconds

45 seconds

45 seconds

Seated Spiral Stretches

45 seconds

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Recommended Gear

Do this workout with the best exercise equipment. We recommend using a bluetooth chest strap heart rate monitor or a smartwatch for more training optimization & performance tracking.