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Mixed Full Body
Treadmill Running
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1x0 reps |
rest: 10s
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Machine Inner Chest Press
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3x12 reps |
rest: 15s
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Machine Shoulder Press
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3x12 reps |
rest: 15s
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Machine Leg Press
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3x12 reps |
rest: 15s
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Calf Press On Leg Press
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3x12 reps |
rest: 15s
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Stability Ball Wall Squat
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3x12 reps |
rest: 15s
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Stability Ball Pull-In
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3x8 reps |
rest: 60s
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Stability Ball Leg Lift
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3x12 reps |
rest: 15s
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Stability Ball Jack Knife Push-Up
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3x12 reps |
rest: 15s
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Leg Raise
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3x12 reps |
rest: 15s
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Weight Plate Russian Twist
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3x12 reps |
rest: 15s
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Plank
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3x12 reps |
rest: 15s
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Stationary Bike
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1x0 reps |
rest: 5s
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Elliptical Training
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1x0 reps |
rest: 10s
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Rowing
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1x0 reps |
rest: 10s
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Indoor Cycling
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1x0 reps |
rest: 10s
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Swimming
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1x0 reps |
rest: 30s
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Elliptical Training
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1x0 reps |
rest: 10s
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Air Bike
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2x10 reps |
rest: 15s
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Leg Raise
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2x10 reps |
rest: 15s
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Oblique Crunch
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2x10 reps |
rest: 15s
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Plank
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2x10 reps |
rest: 15s
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Weight Plate Rotation
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2x10 reps |
rest: 15s
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Barbell Seated Twist
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2x10 reps |
rest: 15s
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Barbell Side Bend
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2x10 reps |
rest: 15s
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Machine Leg Press
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2x10 reps |
rest: 15s
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Calf Press On Leg Press
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2x10 reps |
rest: 15s
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Machine Seated Leg Curl
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2x10 reps |
rest: 15s
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Wall Calf Stretch
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2x10 reps |
rest: 15s
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Indoor Cycling
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1x0 reps |
rest: 5s
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Walking
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1x0 reps |
rest: 5s
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Machine Incline Chest Press
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2x10 reps |
rest: 15s
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Machine Bench Press
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2x10 reps |
rest: 15s
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Barbell Bench Press
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2x10 reps |
rest: 15s
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Cable Lower Chest Raise
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2x10 reps |
rest: 15s
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Barbell Shrug
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2x10 reps |
rest: 15s
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Dumbbell Shoulder Shrug
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2x10 reps |
rest: 15s
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Barbell Military Press
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2x10 reps |
rest: 15s
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Cable Upright Row
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2x10 reps |
rest: 15s
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Barbell Rear Military Press
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2x10 reps |
rest: 15s
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Dumbbell See Saw Press
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2x10 reps |
rest: 15s
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Dumbbell Alternating Press (Palms In)
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2x10 reps |
rest: 15s
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Dumbbell Shoulder Raise
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2x10 reps |
rest: 15s
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Indoor Cycling
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1x0 reps |
rest: 5s
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Treadmill Running
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1x0 reps |
rest: 10s
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Kettlebell Front Squat
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2x10 reps |
rest: 30s
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Kettlebell Row
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2x10 reps |
rest: 30s
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Kettlebell Leg Pass
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2x10 reps |
rest: 30s
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Kettlebell Alternating Shoulder Press
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2x10 reps |
rest: 30s
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Kettlebell Jerk
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2x10 reps |
rest: 30s
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Kettlebell Alternating Press
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2x10 reps |
rest: 30s
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Kettlebell One-Arm Jerk
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2x10 reps |
rest: 30s
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Kettlebell Jerk
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2x10 reps |
rest: 30s
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Rowing
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1x0 reps |
rest: 10s
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Treadmill Running
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1x0 reps |
rest: 10s
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Machine Leg Press
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3x12 reps |
rest: 15s
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Calf Press On Leg Press
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3x12 reps |
rest: 15s
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Machine Incline Chest Press
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3x12 reps |
rest: 15s
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Cable Lat Pulldown (Wide Grip)
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3x12 reps |
rest: 15s
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Machine Inner Chest Press
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3x12 reps |
rest: 15s
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Machine Seated Leg Curl
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3x12 reps |
rest: 15s
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Machine Shoulder Press
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3x12 reps |
rest: 15s
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Cable Wood Chop
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3x12 reps |
rest: 15s
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Cable One-Arm Tricep Pushdown (Reverse Grip)
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3x12 reps |
rest: 15s
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Dumbbell Alternating Hammer Curl
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2x40 reps |
rest: 15s
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Dumbbell Bicep Curl
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1x20 reps |
rest: 15s
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Dumbbell Tricep Extension
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2x25 reps |
rest: 15s
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Dumbbell Shoulder Shrug
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3x30 reps |
rest: 15s
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Weight Plate Russian Twist
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3x20 reps |
rest: 15s
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Plank
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2x12 reps |
rest: 15s
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Stationary Bike
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1x0 reps |
rest: 10s
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