Walking

1 Set

Machine Leg Press

4 Sets x 10 Reps

Barbell Romanian Deadlift

4 Sets x 8 Reps

Dumbbell Walking Lunge

3 Sets x 12 Reps

Machine Leg Curl (Prone)

3 Sets x 12 Reps

Machine Calf Raise

3 Sets x 20 Reps

Jump Squat

3 Sets x 10 Reps

Seated Floor Hamstring Stretch

2 Sets x 8 Reps

Rowing

1 Set

Dumbbell Bench Press

4 Sets x 8 Reps

Cable Lat Pulldown (Wide Grip)

4 Sets x 10 Reps

Cable Seated Row

3 Sets x 12 Reps

Dumbbell Seated Shoulder Press

3 Sets x 10 Reps

Cable Rope Face Pull

3 Sets x 15 Reps

Machine Reverse Fly

3 Sets x 12 Reps

Cable Tricep Pushdown (V-Bar)

3 Sets x 12 Reps

Dumbbell Alternating Bicep Curl

3 Sets x 10 Reps

Jump Rope

3 Sets

Kettlebell Swing

4 Sets x 15 Reps

Kettlebell Thruster

3 Sets x 10 Reps

Pull-Up

4 Sets x 6 Reps

Push-Up

3 Sets x 15 Reps

Burpee

3 Sets x 10 Reps

Mountain Climber

3 Sets x 1 Reps

Bodyweight Squat

2 Sets x 20 Reps

Plank

3 Sets

Air Bike

1 Set x 1 Rep

Hanging Leg Raise

3 Sets x 10 Reps

Cable Wood Chop

3 Sets x 10 Reps

Weight Plate Russian Twist

3 Sets x 20 Reps

Side Plank

3 Sets x 8 Reps

Back Hyperextension

3 Sets x 15 Reps

Bodyweight Squat

2 Sets x 1 Reps

Seated Hamstring Stretch

2 Sets x 8 Reps

Rowing

1 Set

Box Jumps

3 Sets x 8 Reps

Split Jump

3 Sets x 12 Reps

Jumping Jacks

3 Sets

Box Jump Tap Overs

3 Sets x 20 Reps

Treadmill Running

6 Sets

Lateral High Knee Skip

3 Sets x 8 Reps

Quadricep Stretch

4 Sets x 1 Reps