Complete it in under 30 minutes with 1 minute breaks in between each rotation. Limited rests in between each exercise.
Mix it up
Alternating single arm bicep curl (10-15 reps)
squats (20) w/weights
wide pull ups (max reps)
burpee (20) add weights to increase intensity
Alternating dumbbell shoulder press (10-15 reps)
Water Break
Hammer curl (10-15 reps)
Sumo squats (20) w/weights
Chin up (max reps)
In/out burpee (go back to plank with feet together than go wide legs and back up)
Arnold press (10-15 reps)
Water Break
Static arm curl (12 reps each arm, switch every 4 reps)
Step back lunge (10-12 per leg, do one leg at a time)
Close grip pull up (max reps)
Prison cell push up (min 5 cycles/reps) (Down to plank do a push up, knee in, push up, knee in, push up, stand up. That's 1 rep)
Standing in/out shoulder fly (12-15 reps)
Water Break
Standard curls (10-15 reps)
Front to back lunges (10-12 per leg)
Switch grip pull up (max reps)
Level 1 drill (min 5 reps) (Down into plank, 4 push ups, 8 plank runs, stand up, that's 1)
Bent over Y/T shoulder fly. Keep thumbs pointed up! (15-20 reps)
Water Break
Cross body curls (10-15 reps)
Side to side lunges (24 total reps)
Vaulter pull ups (max reps)
Level 2 drill (min 5 reps) Same as Level 1 except do 8 push ups and 16 plank runs
Upright row/press (12-15 reps)
ENJOY!
