One Handed Pushup

4 Sets

Pull-Up

4 Sets

Stability Ball Push-Up

4 Sets

Chin-Up with Knee Raise

4 Sets

Dumbbell Deep Push-Up

4 Sets

Pull-Up (Hammer Grip)

4 Sets

Push-Up (Wide Hand)

4 Sets

Gironda Sternum Pull-Up

4 Sets

Seated Leg Tuck

4 Sets x 30 Reps

V-Up

4 Sets x 30 Reps

Weight Plate Rotation

4 Sets x 30 Reps

Oblique Crunch

4 Sets x 30 Reps

Hundreds

4 Sets x 30 Reps

Reverse Crunch

4 Sets x 30 Reps

Handstand Push-Up

4 Sets

Chin-Up (Close Grip)

4 Sets

Single-Leg Bench Dip

4 Sets

Dumbbell Bent-Over Reverse Fly

4 Sets x 15 Reps

Dumbbell Incline Curl

4 Sets x 15 Reps

Dumbbell Bent-Over Tricep Extension

4 Sets x 15 Reps

Dumbbell Upright Row

4 Sets x 15 Reps

Dumbbell Alternating Bicep Curl

4 Sets x 15 Reps

Dumbbell Tricep Extension (Supine)

4 Sets x 15 Reps

Dumbbell Seated Arnold Press

4 Sets x 15 Reps

Dumbbell Preacher Curl

4 Sets x 15 Reps

Cable Shoulder Extension

4 Sets x 15 Reps

Rocket Jump

3 Sets x 20 Reps

Bodyweight Lunge

3 Sets x 10 Reps

Box Jump Multiple Response

3 Sets x 20 Reps

Knee Tuck Jump

3 Sets x 20 Reps

Bodyweight Squat

3 Sets x 10 Reps

Single-Leg Donkey Calf Raise

3 Sets x 30 Reps

Split Jump

3 Sets x 20 Reps

Single-Leg Squat

3 Sets x 10 Reps

Box Single-Leg Push-Off

3 Sets x 10 Reps

Glute Kickback (Kneeling)

3 Sets x 20 Reps

Single-Leg Calf Raise

3 Sets x 30 Reps

Burpees

3 Sets x 20 Reps

Jump Rope

1 Set

Elliptical Training

1 Set

Jump Rope

1 Set

Elliptical Training

1 Set

Jump Rope

1 Set

Elliptical Training

1 Set