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Exercises

Set 1: 1 round
Treadmill Running
Treadmill Running
10 minutes
Rest
Rest
1 minute
Alternating Bent Over Rows
Alternating Bent Over Rows
20 reps
Rest
Rest
15 seconds
Alternating Bent Over Rows
Alternating Bent Over Rows
20 reps
Rest
Rest
1 minute
Alternating Bent Over Rows
Alternating Bent Over Rows
20 reps
Rest
Rest
15 seconds
Bicep Curls
Bicep Curls
20 reps
Rest
Rest
15 seconds
Bicep Curls
Bicep Curls
20 reps
Rest
Rest
15 seconds
Bicep Curls
Bicep Curls
20 reps
Rest
Rest
15 seconds
Hammer Curls
Hammer Curls
20 reps
Rest
Rest
15 seconds
Hammer Curls
Hammer Curls
20 reps
Rest
Rest
15 seconds
Hammer Curls
Hammer Curls
20 reps
Rest
Rest
15 seconds

Set 2: 1 round
Treadmill Running
Treadmill Running
10 minutes
Bench Dips
Bench Dips
20 reps
Rest
Rest
15 seconds
Bench Dips
Bench Dips
20 reps
Rest
Rest
15 seconds
Bench Dips
Bench Dips
20 reps
Rest
Rest
15 seconds
Bench Dumbbell Fly
Bench Dumbbell Fly
20 reps
Rest
Rest
15 seconds
Bench Dumbbell Fly
Bench Dumbbell Fly
20 reps
Rest
Rest
15 seconds
Bench Dumbbell Fly
Bench Dumbbell Fly
20 reps
Rest
Rest
15 seconds
Dumbbell Front Raises
Dumbbell Front Raises
20 reps
Rest
Rest
15 seconds
Dumbbell Front Raises
Dumbbell Front Raises
20 reps
Rest
Rest
15 seconds
Dumbbell Front Raises
Dumbbell Front Raises
20 reps
Rest
Rest
15 seconds

Set 3: 1 round
Treadmill Running
Treadmill Running
10 minutes
Rest
Rest
1 minute
Plank
Plank
40 seconds
Rest
Rest
20 seconds
Plank
Plank
40 seconds
Rest
Rest
15 seconds
Plank
Plank
40 seconds
Rest
Rest
15 seconds
Weighted Stretch Crunches
20 reps
Rest
Rest
15 seconds
Weighted Stretch Crunches
20 reps
Rest
Rest
15 seconds
Weighted Stretch Crunches
20 reps
Rest
Rest
15 seconds
Ball Torso Rotations
Ball Torso Rotations
20 reps
Rest
Rest
15 seconds
Ball Torso Rotations
Ball Torso Rotations
20 reps
Rest
Rest
15 seconds
Ball Torso Rotations
Ball Torso Rotations
20 reps


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