Elliptical Training

1 Set

3 Way Sit Up

4 Sets x 10 Reps

Dumbbell Bench Press

4 Sets x 15 Reps

Treadmill Running

1 Set

Dumbbell Incline Bench Press

4 Sets x 15 Reps

Treadmill Running

1 Set

Dumbbell Fly

4 Sets x 15 Reps

Treadmill Running

1 Set

Dumbbell Seated Bicep Curl

4 Sets x 10 Reps

Dumbbell Hammer Curl

4 Sets x 10 Reps

Treadmill Running

1 Set

Cable Shoulder Extension

5 Sets x 10 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip)

5 Sets x 10 Reps

Stationary Bike

1 Set

Mountain Climbers

4 Sets x 10 Reps

Calf Press On Leg Press

4 Sets x 10 Reps

Machine Leg Press

4 Sets x 10 Reps

Standing Oblique Leg Lift

3 Sets x 10 Reps

bottom burpee

4 Sets x 10 Reps

Smith Machine Bench Squat

4 Sets x 10 Reps

Standing Pike Crunch

3 Sets x 10 Reps

Knee Tuck Jump

4 Sets x 10 Reps

Bodyweight Lunge

4 Sets x 10 Reps

Bodyweight Side Lunge

4 Sets x 10 Reps

full stretch sit up

3 Sets x 10 Reps

Glute Kickback (Kneeling)

4 Sets x 10 Reps

fire hydrants

4 Sets x 10 Reps

Elliptical Training

1 Set

Cross Body Crunch

3 Sets x 10 Reps

Dumbbell Seated Shoulder Press

4 Sets x 15 Reps

Treadmill Running

1 Set

Dumbbell Seated Press (Palms In)

4 Sets x 15 Reps

Treadmill Running

1 Set

Dumbbell Upright Row

4 Sets x 15 Reps

Treadmill Running

1 Set

Cable Seated Row

4 Sets x 15 Reps

Treadmill Running

1 Set

Dumbbell Deadlift

4 Sets x 15 Reps

Treadmill Running

1 Set

Dumbbell Bent-Over Row

4 Sets x 15 Reps

Plank

1 Set

Elliptical Training

1 Set

Cross Body Crunch

3 Sets x 10 Reps

Dumbbell Bench Press (Palms in)

4 Sets x 15 Reps

Dumbbell Fly

4 Sets x 15 Reps

Treadmill Running

1 Set

Toe Touches

3 Sets x 10 Reps

Dumbbell Incline Bench Press (Palms in)

4 Sets x 15 Reps

Dumbbell Incline Fly

4 Sets x 15 Reps

Treadmill Running

1 Set

V-Up

3 Sets x 10 Reps

Machine Seated Tricep Dip

4 Sets x 10 Reps

Single-Leg Bench Dip

4 Sets x 10 Reps

Treadmill Running

1 Set

Leg Raise with Hip Thrust

3 Sets x 10 Reps

EZ Bar Curl

4 Sets x 15 Reps

Dumbbell Hammer Curl

4 Sets x 15 Reps

Stationary Bike

1 Set

Crunch

3 Sets x 10 Reps

Calf Extension

4 Sets x 10 Reps

Machine Leg Press (Wide Stance)

4 Sets x 10 Reps

Machine Leg Press (Narrow Stance)

4 Sets x 10 Reps

Dumbbell Side Bend

3 Sets x 10 Reps

Machine Leg Extension

4 Sets x 10 Reps

Machine Single-Leg Extension

4 Sets x 10 Reps

Bodyweight Squat

3 Sets x 10 Reps

Smith Machine Wide Stance Squat

4 Sets x 10 Reps

Smith Machine Hack Squat Narrow Stance

4 Sets x 10 Reps

3 Way Sit Up

3 Sets x 10 Reps

Smith Machine Stiff Leg Deadlift Romanian

4 Sets x 10 Reps

Machine Seated Leg Curl

4 Sets x 10 Reps

Machine Single-Leg Curl

4 Sets x 10 Reps

full stretch sit up

3 Sets x 10 Reps

Elliptical Training

1 Set

Cable Lat Pulldown (Wide Grip)

4 Sets x 10 Reps

Cable Rear Pulldown (Wide Grip)

4 Sets x 10 Reps

Running

1 Set

Cable V Bar Pulldown

4 Sets x 10 Reps

Running

1 Set

Machine Seated Row

4 Sets x 10 Reps

Running

1 Set

Dumbbell Seated Arnold Press

4 Sets x 10 Reps

Running

1 Set

Dumbbell Cuban Press

4 Sets x 10 Reps

Running

1 Set

Dumbbell Front Raise

4 Sets x 10 Reps

Dumbbell Lateral Raise

4 Sets x 10 Reps

Dumbbell Iron Cross

4 Sets x 10 Reps