Treadmill Running

1 Set

Plank

4 Sets

Machine Ab Crunch

4 Sets x 20 Reps

Pull-Up

4 Sets x 12 Reps

Hanging Leg Raise

4 Sets x 20 Reps

Barbell Bent-Over Row (Reverse Grip)

3 Sets x 12 Reps

Dumbbell One-Arm Row

3 Sets x 12 Reps

Dumbbell Front Raise

3 Sets x 12 Reps

Dumbbell Lateral Raise

3 Sets x 12 Reps

Leverage Shoulder Press

3 Sets x 12 Reps

Treadmill Running

1 Set

Kettlebell Kneeling Around the world

4 Sets x 20 Reps

Kettlebell Gorilla Swings

4 Sets x 20 Reps

Kneeling Kettlebell Crossbody Swings

4 Sets x 20 Reps

Kettlebell Figure Eight

4 Sets x 20 Reps

Treadmill Running

1 Set

Plank

4 Sets

Leg Raise

4 Sets x 20 Reps

Weight Plate Russian Twist

4 Sets x 20 Reps

Barbell Curl

3 Sets x 8 Reps

Dumbbell Alternating Seated Curl

3 Sets x 8 Reps

Machine Dip

3 Sets x 8 Reps

Dumbbell One-Arm Preacher Curl

3 Sets x 8 Reps

Cable Tricep Kickback

3 Sets x 8 Reps

Cable Tricep Pushdown (Rope)

3 Sets x 8 Reps

Treadmill Running

1 Set

Elliptical Training

1 Set

Machine Ab Crunch

4 Sets x 20 Reps

Air Bike

4 Sets x 20 Reps

Plank

4 Sets

Weighted Crunch

4 Sets x 20 Reps

Barbell Bench Press

4 Sets x 12 Reps

Barbell Incline Bench Press

3 Sets x 12 Reps

Leverage Decline Chest Press

3 Sets x 12 Reps

Dumbbell Incline Bench Press

3 Sets x 12 Reps

Dumbbell Incline Fly

3 Sets x 12 Reps

Dumbbell Incline Bench Press (Hammer Grip)

3 Sets x 12 Reps

Step Machine

1 Set

Crunch

4 Sets x 20 Reps

Bird Dog

4 Sets x 8 Reps

V-Up

4 Sets x 20 Reps

Dumbbell Wood Chop

4 Sets x 20 Reps

Barbell Squat

4 Sets x 12 Reps

Kettlebell Goblet Squat

4 Sets x 12 Reps

Hack Squat

4 Sets x 12 Reps

Dumbbell Lunge

4 Sets x 12 Reps

Barbell Hip Thrust

4 Sets x 12 Reps

Barbell Romanian Deadlift

4 Sets x 12 Reps