Dumbbell Stiff-Leg Deadlift

3 Sets x 10 Reps

Dumbbell Lunge

3 Sets x 10 Reps

Dumbbell Bench Press

3 Sets x 10 Reps

Dumbbell Incline Bench Press

3 Sets x 10 Reps

Dumbbell One-Arm Row

3 Sets x 10 Reps

Dumbbell Alternating Bicep Curl

3 Sets x 10 Reps

Dumbbell Incline Curl

3 Sets x 10 Reps

Dumbbell Alternating Tricep Kickback

3 Sets x 10 Reps

Dumbbell Tricep Extension

3 Sets x 10 Reps

Dumbbell Seated Shoulder Press

3 Sets x 10 Reps

Boxing

3 Sets

Dumbbell Squat

3 Sets x 10 Reps

Dumbbell Reverse Lunge

3 Sets x 10 Reps

Dumbbell Deadlift

3 Sets x 10 Reps

Dumbbell Fly

3 Sets x 10 Reps

Dumbbell Incline Fly

3 Sets x 10 Reps

Dumbbell Alternating Hammer Curl

3 Sets x 10 Reps

Dumbbell Tricep Extension (Supine)

3 Sets x 10 Reps

Dumbbell Tate Press

3 Sets x 10 Reps

Dumbbell Seated Arnold Press

3 Sets x 10 Reps

Dumbbell Alternating Deltoid Raise

3 Sets x 10 Reps

Seated Hamstring and Calf Stretch

3 Sets x 8 Reps

Rocket Jump

3 Sets x 8 Reps

Wall Calf Stretch

3 Sets x 8 Reps

Box Jumps

3 Sets x 8 Reps

Machine Leg Extension

3 Sets x 8 Reps

Bodyweight Walking Lunge

3 Sets x 8 Reps

Flutter Kick

3 Sets x 8 Reps

Sit-Up

3 Sets x 8 Reps

Boxing

3 Sets

Dumbbell Step-Up

3 Sets x 10 Reps

Dumbbell Decline Bench Lunge

3 Sets x 10 Reps

Dumbbell Bent-Over Row (Palm in)

3 Sets x 10 Reps

Dumbbell Bent-Over Row

3 Sets x 10 Reps

Dumbbell Bench Press (Palms in)

3 Sets x 10 Reps

Dumbbell Pullover

3 Sets x 10 Reps

Dumbbell Spider Curl

3 Sets x 10 Reps

Dumbbell Concentration Curl

3 Sets x 10 Reps

Dumbbell Alternating Kickback

3 Sets x 10 Reps

Dumbbell One-Arm Tricep Extension

3 Sets x 10 Reps

Dumbbell Upright Row

3 Sets x 10 Reps

Dumbbell Shoulder Shrug

3 Sets x 10 Reps

Running

3 Sets

Hamstring Stretch

3 Sets x 8 Reps

Upward Stretch

3 Sets x 8 Reps

Quadricep Stretch

3 Sets x 8 Reps

Shoulder Stretch

3 Sets x 8 Reps

Lateral Stretch

3 Sets x 8 Reps

Boxing

3 Sets