Indoor Cycling

1 Set

Machine Leg Press

3 Sets x 8 Reps

Dumbbell Step-Up

2 Sets x 16 Reps

Dumbbell Lunge

2 Sets x 16 Reps

Machine Hip Abduction

3 Sets x 8 Reps

Machine Hip Adduction

3 Sets x 8 Reps

Machine Leg Extension

2 Sets x 8 Reps

Machine Seated Leg Curl

3 Sets x 8 Reps

Machine Seated Calf Raise

3 Sets x 8 Reps

Dumbbell Side Bend

4 Sets x 15 Reps

Crunch

3 Sets x 25 Reps

Stability Ball Plank

3 Sets

Superman

3 Sets

Rowing

1 Set

Barbell Incline Bench Press

3 Sets x 8 Reps

Smith Machine Shoulder Press

3 Sets x 8 Reps

Barbell Deadlift

3 Sets x 8 Reps

Machine Fly

3 Sets x 8 Reps

Dumbbell Seated Arnold Press

3 Sets x 8 Reps

Cable Lat Pulldown (Wide Grip)

3 Sets x 8 Reps

Barbell Curl

3 Sets x 8 Reps

Cable Rope High Pulley Tricep Extension

3 Sets x 8 Reps

Barbell Ab Rollout (Kneeling)

2 Sets x 15 Reps

Parallel Bar Hip Flexion

2 Sets x 30 Reps

Machine Back Extension

2 Sets x 15 Reps

Scissor Kick

2 Sets x 100 Reps

Crunch

3 Sets x 20 Reps

6 Inches

3 Sets

Air Bike

3 Sets x 20 Reps

6 Inches

3 Sets

Sit-Up

3 Sets x 20 Reps

6 Inches

3 Sets

Scissor Kick

3 Sets x 100 Reps

Plank

3 Sets

Back Extension (Prone)

3 Sets