Running

1 Set

Bodyweight Squat

5 Sets x 20 Reps

Jump Squat

5 Sets x 20 Reps

Bodyweight Rear Lunge

5 Sets x 20 Reps

Single-Leg Glute Bridge

5 Sets x 10 Reps

Single-Leg Squat

5 Sets x 10 Reps

Single-Leg Calf Raise

5 Sets x 20 Reps

Weighted Pull-Up

5 Sets x 10 Reps

Pull-Up

7 Sets x 15 Reps

Dumbbell Bent-Over Row

4 Sets x 10 Reps

Cable Rope Pull-Up

5 Sets x 8 Reps

Chin-Up with Knee Raise

5 Sets x 10 Reps

Machine Inverted Row

5 Sets x 8 Reps

Superman

5 Sets

Dumbbell Bent-Over Reverse Fly

4 Sets x 10 Reps

Dumbbell Seated Bicep Curl

5 Sets x 10 Reps

Dual Cable Triceps Extension

3 Sets x 8 Reps

Dumbbell Alternating Hammer Curl

4 Sets x 10 Reps

Push-Up

5 Sets x 20 Reps

Stability Ball Push-Up

5 Sets x 20 Reps

Dumbbell Seated Arnold Press

4 Sets x 10 Reps

Dumbbell Bench Press

5 Sets x 15 Reps

Dumbbell Seated Shoulder Press

4 Sets x 10 Reps

Handstand Push-Up

4 Sets x 6 Reps

Push-Up to Side Plank

4 Sets x 8 Reps

Push-Up (Wide Hand)

4 Sets x 14 Reps

Dumbbell Fly

4 Sets x 12 Reps

Tricep Push-Up

4 Sets x 10 Reps

Dumbbell Lateral Raise

4 Sets x 10 Reps

Dumbbell One-Arm Front Raise

4 Sets x 10 Reps

Bench Dip

4 Sets x 10 Reps

Dumbbell Tricep Kickback

4 Sets x 12 Reps

Dumbbell Seated Tricep Press

4 Sets x 12 Reps