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Exercises

Set 1: 1 round
Incline Weight crunches
2 minutes
Abs Up Incline Bench Db Presses
15 reps
Alternating Incline Dumbbell Curl
40 reps
Dumbbell Shrug
30 reps
Dumbbell Chest Press
Dumbbell Chest Press
20 reps
DB Sit and Up
20 reps
Box Steps High Knees
50 reps
Plate Weight Box Steps
20 reps
Rest
Rest
5 minutes

Set 2: 1 round
Incline Weight crunches
1 min 30 secs
Abs Up Incline Bench Db Presses
20 reps
Alternating Incline Dumbbell Curl
30 reps
Dumbbell Shrug
30 reps
Dumbbell Chest Press
Dumbbell Chest Press
20 reps
DB Sit and Up
20 reps
Box Steps High Knees
40 reps
Plate Weight Box Steps
20 reps
Rest
Rest
5 minutes

Set 3: 1 round
Incline Weight crunches
1 minute
Abs Up Incline Bench Db Presses
25 reps
Alternating Incline Dumbbell Curl
20 reps
Dumbbell Shrug
30 reps
Dumbbell Chest Press
Dumbbell Chest Press
20 reps
DB Sit and Up
20 reps
Box Steps High Knees
30 reps
Plate Weight Box Steps
20 reps
Rest
Rest
5 minutes

Set 4: 1 round
Plank
Plank
2 minutes
Jumping Jacks
Jumping Jacks
100 reps
Plank
Plank
1 minute
Push-Ups
Push-Ups
40 reps
Quad Stretches
Quad Stretches
1 minute
Jumping Lunges
Jumping Lunges
20 reps
Sumo Squats
Sumo Squats
1 minute


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