Treadmill Running

1 Set

Dumbbell Seated Shoulder Press

4 Sets x 12 Reps

Dumbbell Lateral Raise

3 Sets x 12 Reps

Dumbbell One-Arm Front Raise

3 Sets x 12 Reps

Dumbbell Upright Row

4 Sets x 12 Reps

Air Bike

4 Sets x 12 Reps

Alternating Heel Touch

4 Sets x 12 Reps

Weighted Decline Rotation

4 Sets x 12 Reps

Seated Bench Leg Pull-In

4 Sets x 12 Reps

Stability Ball Crunch

4 Sets x 12 Reps

Parallel Bar Hip Flexion

4 Sets x 12 Reps

Crunch

4 Sets x 12 Reps

Barbell 1/2 Squat

4 Sets x 12 Reps

Machine Leg Curl (Prone)

4 Sets x 12 Reps

Machine Leg Extension

4 Sets x 12 Reps

Barbell Rocking Standing Calf Raise

4 Sets x 12 Reps

Machine Seated Calf Raise

4 Sets x 12 Reps

Machine Leg Press

4 Sets x 12 Reps

Treadmill Running

2 Sets

Air Bike

4 Sets x 20 Reps

Alternating Heel Touch

4 Sets x 12 Reps

Stability Ball Crunch

4 Sets x 20 Reps

Parallel Bar Hip Raise

4 Sets x 12 Reps

Dumbbell Side Bend

4 Sets x 12 Reps

Bridge

4 Sets

Barbell Glute Bridge

4 Sets x 20 Reps

Air Bike

4 Sets x 12 Reps

Alternating Heel Touch

4 Sets x 12 Reps

Decline Crunch

4 Sets x 12 Reps

Seated Bench Leg Pull-In

4 Sets x 12 Reps

Dumbbell Side Bend

4 Sets x 12 Reps

Back Hyperextension

4 Sets x 12 Reps

Dumbbell One-Arm Row

4 Sets x 12 Reps

Stability Ball Back Extension

4 Sets x 12 Reps

Dumbbell Rotational Row

4 Sets x 12 Reps

Cable Lat Pulldown (Wide Grip)

4 Sets x 12 Reps

Dumbbell One-Arm Tricep Extension

4 Sets x 12 Reps

Dumbbell Seated Bicep Curl

4 Sets x 12 Reps

EZ Bar Close Grip Curl

4 Sets x 12 Reps

Barbell Tricep Press (Supine)

4 Sets x 12 Reps

Dumbbell Tricep Extension (Supine)

4 Sets x 12 Reps

Back Hyperextension

4 Sets x 12 Reps

Treadmill Running

2 Sets

Alternating Heel Touch

4 Sets x 12 Reps

Seated Bench Leg Pull-In

4 Sets x 12 Reps

Elliptical Training

3 Sets