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Exercises

Set 1: 1 round
Elliptical
Effort: Moderate
Elliptical
1 minute

Set 2: 1 round
Dumbbell Bench Press
Weights: Moderate
Dumbbell Bench Press
12 reps
Kneeling Right Arm Rows
Weights: Moderate
Kneeling Right Arm Rows
12 reps
Kneeling Left Arm Rows
Weights: Moderate
Kneeling Left Arm Rows
12 reps
Plank
Plank
1 minute
Floor Bridge
Floor Bridge
12 reps
Lateral to Front Raises
Weights: Light
Lateral to Front Raises
12 reps
Reverse Lunges
Reverse Lunges
12 reps
Rest
Rest
1 minute

Set 3: 1 round
Dumbbell Bench Press
Weights: Moderate
Dumbbell Bench Press
12 reps
Kneeling Right Arm Rows
Weights: Moderate
Kneeling Right Arm Rows
12 reps
Kneeling Left Arm Rows
Weights: Moderate
Kneeling Left Arm Rows
12 reps
Plank
Plank
1 minute
Floor Bridge
Floor Bridge
12 reps
Lateral to Front Raises
Weights: Light
Lateral to Front Raises
12 reps
Reverse Lunges
Reverse Lunges
12 reps
Rest
Rest
1 minute

Set 4: 1 round
Dumbbell Bench Press
Weights: Moderate
Dumbbell Bench Press
12 reps
Kneeling Right Arm Rows
Weights: Moderate
Kneeling Right Arm Rows
12 reps
Kneeling Left Arm Rows
Weights: Moderate
Kneeling Left Arm Rows
12 reps
Plank
Plank
1 minute
Floor Bridge
Floor Bridge
12 reps
Lateral to Front Raises
Weights: Light
Lateral to Front Raises
12 reps
Reverse Lunges
Reverse Lunges
12 reps
Rest
Rest
1 minute

Set 5: 1 round
Lengthening Stretches
1 minute


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