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Exercises

Set 1: 1 round
Push-Ups
Push-Ups
25 seconds
Transition
Transition
5 seconds
Ball Leg Lifts
Ball Leg Lifts
35 seconds
Transition
Transition
5 seconds
Ball Crunches
Ball Crunches
35 seconds
Rest
Rest
20 seconds

Set 2: 1 round
Push-Ups
Push-Ups
25 seconds
Transition
Transition
5 seconds
Ball Leg Lifts
Ball Leg Lifts
35 seconds
Transition
Transition
5 seconds
Ball Crunches
Ball Crunches
35 seconds
Rest
Rest
20 seconds

Set 3: 1 round
Push-Ups
Push-Ups
25 seconds
Transition
Transition
5 seconds
Ball Leg Lifts
Ball Leg Lifts
35 seconds
Transition
Transition
5 seconds
Ball Crunches
Ball Crunches
35 seconds
Rest
Rest
20 seconds
Ball Push-Ups
Ball Push-Ups
25 seconds

Set 4: 1 round
Push-Ups on Stability Ball
Push-Ups on Stability Ball
30 seconds
Transition
Transition
5 seconds
Ball Ab Rolls
Ball Ab Rolls
30 seconds
Transition
Transition
5 seconds
Ball Foot to Hand Pass
Ball Foot to Hand Pass
35 seconds
Rest
Rest
30 seconds

Set 5: 1 round
Push-Ups on Stability Ball
Push-Ups on Stability Ball
30 seconds
Transition
Transition
5 seconds
Ball Ab Rolls
Ball Ab Rolls
30 seconds
Transition
Transition
5 seconds
Ball Foot to Hand Pass
Ball Foot to Hand Pass
35 seconds
Rest
Rest
30 seconds

Set 6: 1 round
Push-Ups on Stability Ball
Push-Ups on Stability Ball
30 seconds
Transition
Transition
5 seconds
Ball Ab Rolls
Ball Ab Rolls
30 seconds
Transition
Transition
5 seconds
Ball Foot to Hand Pass
Ball Foot to Hand Pass
35 seconds
Transition
Transition
3 minutes

Set 7: 1 round
Barbell Bench Press
Barbell Bench Press
40 seconds
Rest
Rest
25 seconds
Barbell Bench Press
Barbell Bench Press
40 seconds
Rest
Rest
25 seconds
Barbell Bench Press
Barbell Bench Press
40 seconds
Transition
Transition
1 minute

Set 8: 1 round
Incline Dumbbell Bench Press
Incline Dumbbell Bench Press
35 seconds
Rest
Rest
30 seconds
Incline Dumbbell Bench Press
Incline Dumbbell Bench Press
35 seconds
Rest
Rest
30 seconds
Incline Dumbbell Bench Press
Incline Dumbbell Bench Press
35 seconds
Transition
Transition
1 min 45 secs

Set 9: 1 round
Decline chest press
35 seconds
Rest
Rest
30 seconds
Decline chest press
35 seconds
Rest
Rest
30 seconds
Decline chest press
35 seconds
Transition
Transition
40 seconds

Set 10: 1 round
Tricep Dips
Tricep Dips
20 seconds
Rest
Rest
30 seconds
Tricep Dips
Tricep Dips
20 seconds
Rest
Rest
30 seconds
Tricep Dips
Tricep Dips
20 seconds
Transition
Transition
1 minute

Set 11: 1 round
Bench Skull Crusher
Bench Skull Crusher
40 seconds
Barbell Bicep Curls
Barbell Bicep Curls
40 seconds
Rest
Rest
25 seconds
Bench Skull Crusher
Bench Skull Crusher
40 seconds
Barbell Bicep Curls
Barbell Bicep Curls
40 seconds
Rest
Rest
25 seconds
Bench Skull Crusher
Bench Skull Crusher
40 seconds
Barbell Bicep Curls
Barbell Bicep Curls
40 seconds
Transition
Transition
45 seconds

Set 12: 1 round
Bicep Curls
Bicep Curls
40 seconds
Lateral Lunge with Tricep Extension
Lateral Lunge with Tricep Extension
40 seconds
Rest
Rest
25 seconds
Bicep Curls
Bicep Curls
40 seconds
Lateral Lunge with Tricep Extension
Lateral Lunge with Tricep Extension
40 seconds
Rest
Rest
25 seconds
Bicep Curls
Bicep Curls
40 seconds
Lateral Lunge with Tricep Extension
Lateral Lunge with Tricep Extension
40 seconds

Set 13: 1 round
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
25 seconds
Rotational Shoulder Press
25 seconds
Shoulder Lateral Raises
25 seconds
Rest
Rest
35 seconds
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
25 seconds
Rotational Shoulder Press
25 seconds
Shoulder Lateral Raises
25 seconds
Rest
Rest
35 seconds
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
25 seconds
Rotational Shoulder Press
25 seconds
Shoulder Lateral Raises
25 seconds
Transition
Transition
1 minute

Set 14: 1 round
Tri Ropes
40 seconds
Hammer Curls
Hammer Curls
35 seconds
Rest
Rest
35 seconds
Tri Ropes
40 seconds
Hammer Curls
Hammer Curls
35 seconds
Rest
Rest
35 seconds
Tri Ropes
40 seconds
Hammer Curls
Hammer Curls
35 seconds
Transition
Transition
1 min 56 secs

Set 15: 1 round
Rear Shoulder Fly with Band
Rear Shoulder Fly with Band
30 seconds
Rest
Rest
20 seconds
Rear Shoulder Fly with Band
Rear Shoulder Fly with Band
30 seconds
Rest
Rest
20 seconds
Rear Shoulder Fly with Band
Rear Shoulder Fly with Band
30 seconds


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