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Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Suspension Chest Press | 3 sets | 20 reps | 60s | |
2. Stepup | 3 sets | 10 - 20 reps | 60s | |
3. Jumping Jack![]() | 3 sets | 10 - 20 reps | 60s | |
4. Biceps Curl To Shoulder Press | 3 sets | 10 - 20 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Suspension Squat | 3 sets | 20 reps | 60s | |
2. Push-up | 3 sets | 10 - 20 reps | 60s | |
3. Burpee (Advanced) | 3 sets | 10 - 20s | 60s | |
4. Dumbbell Bent Over Row to Tricep Kickback![]() | 3 sets | 10 - 20 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Suspended Row | 3 sets | 20 reps | 60s | |
2. Bodyweight Side Lunge | 3 sets | 10 - 20 reps | 60s | |
3. Mountain Climber | 3 sets | 10 - 20s | 60s | |
4. Dumbbell Squat To Shoulder Press![]() | 3 sets | 10 - 20 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Suspension Step Back Lunge | 3 sets | 20 reps | 60s | |
2. Resistance Band Assisted Pull Up (From Foot) | 3 sets | 10 - 20 reps | 60s | |
3. Bicycle Crunch | 3 sets | 10 - 20s | 60s | |
4. Dumbbell Straight Leg Deadlift to Bent Over Row![]() | 3 sets | 10 - 20 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Suspension Shoulder Press | 3 sets | 20 reps | 60s | |
2. Butt Lift (Bridge) | 3 sets | 10 - 20 reps | 60s | |
3. High Knee Run![]() | 3 sets | 10 - 20s | 60s | |
4. Bent-Arm Dumbbell Pullover | 3 sets | 10 - 20 reps | 60s | Dumbbell Pullover to Chest Fly |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Suspension Chest Press | 3 sets | 20 reps | 60s | |
2. Stepup | 3 sets | 10 - 20 reps | 60s | |
3. Jumping Jack![]() | 3 sets | 10 - 20 reps | 60s | |
4. Biceps Curl To Shoulder Press | 3 sets | 10 - 20 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Suspension Squat | 3 sets | 20 reps | 60s | |
2. Push-up | 3 sets | 10 - 20 reps | 60s | |
3. Burpee (Advanced) | 3 sets | 10 - 20s | 60s | |
4. Dumbbell Bent Over Row to Tricep Kickback![]() | 3 sets | 10 - 20 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Suspended Row | 3 sets | 20 reps | 60s | |
2. Bodyweight Side Lunge | 3 sets | 10 - 20 reps | 60s | |
3. Mountain Climber | 3 sets | 10 - 20s | 60s | |
4. Dumbbell Squat To Shoulder Press![]() | 3 sets | 10 - 20 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Suspension Step Back Lunge | 3 sets | 20 reps | 60s | |
2. Resistance Band Assisted Pull Up (From Foot) | 3 sets | 10 - 20 reps | 60s | |
3. Bicycle Crunch | 3 sets | 10 - 20s | 60s | |
4. Dumbbell Straight Leg Deadlift to Bent Over Row![]() | 3 sets | 10 - 20 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Suspension Shoulder Press | 3 sets | 20 reps | 60s | |
2. Butt Lift (Bridge) | 3 sets | 10 - 20 reps | 60s | |
3. High Knee Run![]() | 3 sets | 10 - 20s | 60s | |
4. Bent-Arm Dumbbell Pullover | 3 sets | 10 - 20 reps | 60s | Dumbbell Pullover to Chest Fly |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Suspension Chest Press | 3 sets | 20 reps | 60s | |
2. Stepup | 3 sets | 10 - 20 reps | 60s | |
3. Jumping Jack![]() | 3 sets | 10 - 20 reps | 60s | |
4. Biceps Curl To Shoulder Press | 3 sets | 10 - 20 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Suspension Squat | 3 sets | 20 reps | 60s | |
2. Push-up | 3 sets | 10 - 20 reps | 60s | |
3. Burpee (Advanced) | 3 sets | 10 - 20s | 60s | |
4. Dumbbell Bent Over Row to Tricep Kickback![]() | 3 sets | 10 - 20 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Suspended Row | 3 sets | 20 reps | 60s | |
2. Bodyweight Side Lunge | 3 sets | 10 - 20 reps | 60s | |
3. Mountain Climber | 3 sets | 10 - 20s | 60s | |
4. Dumbbell Squat To Shoulder Press![]() | 3 sets | 10 - 20 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Suspension Step Back Lunge | 3 sets | 20 reps | 60s | |
2. Resistance Band Assisted Pull Up (From Foot) | 3 sets | 10 - 20 reps | 60s | |
3. Bicycle Crunch | 3 sets | 10 - 20s | 60s | |
4. Dumbbell Straight Leg Deadlift to Bent Over Row![]() | 3 sets | 10 - 20 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Suspension Shoulder Press | 3 sets | 20 reps | 60s | |
2. Butt Lift (Bridge) | 3 sets | 10 - 20 reps | 60s | |
3. High Knee Run![]() | 3 sets | 10 - 20s | 60s | |
4. Bent-Arm Dumbbell Pullover | 3 sets | 10 - 20 reps | 60s | Dumbbell Pullover to Chest Fly |
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