Push-Up

4 Sets x 10 Reps

Prisoner Squat

4 Sets x 10 Reps

Bodyweight Calf Raise

3 Sets x 20 Reps

Pull-Up

4 Sets x 3 Reps

Barbell Seated Press

5 Sets x 6 Reps

EZ Bar Curl

3 Sets x 6 Reps

Air Bike

3 Sets x 24 Reps

Barbell Tricep Extension (Supine)

4 Sets x 6 Reps

Running

1 Set

Push-Up

4 Sets x 10 Reps

Prisoner Squat

5 Sets x 8 Reps

Single-Leg Calf Raise

3 Sets x 8 Reps

Pull-Up

5 Sets x 3 Reps

Dumbbell Seated Shoulder Press

4 Sets x 8 Reps

Dumbbell Concentration Curl

4 Sets x 8 Reps

Plank

4 Sets

Dumbbell Seated Tricep Press

4 Sets x 8 Reps

Running

1 Set