Back, Triceps & Core

For round 3, make sure to do the first 3 sets with light weights for warm up, the next 3 sets with medium weights and the last 3 sets with heavy weights and use last of energy in the muscle

Exercises

Set 1: 1 round

Jog on the Spot

1 minuto

High Knees

30 secondi

Burpees

45 secondi

Transition

10 secondi

Set 2: 1 round

Left Tricep Stretch

20 secondi

Right Tricep Stretch

20 secondi

Right Side Stretch

20 secondi

Left Side Stretch

20 secondi

Transition

10 secondi

Set 3: 9 round

Dumbell Back Row

30 secondi

Rest

30 secondi

Right Tricep Kickbacks

30 secondi

Transition

5 secondi

Left Tricep Kickbacks

30 secondi

Rest

45 secondi

Set 4: 1 round

90-90 Crunch Taps

30 secondi

Rest

10 secondi

Right Side Plank Dips

30 secondi

Left Side Plank Dips

30 secondi

Rest

10 secondi

Flutter Kicks

30 secondi

Rest

10 secondi

Ankle Grabbers

30 secondi

Rest

10 secondi

Fast Crunches

30 secondi

Rest

10 secondi

Elbow Plank

1 min 30 sec

Transition

10 secondi

Set 5: 1 round

Modified Cobra

20 secondi

Extended Child's Pose

20 secondi

Transition

10 secondi

Left Tricep Stretch

20 secondi

Right Tricep Stretch

20 secondi

Left Side Stretch

20 secondi

Right Side Stretch

20 secondi

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44 min 13 sec, Moderato

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Core, Back And Biceps

22 minuti, Moderato

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43 minuti, Moderato

Back & Triceps

49 minuti, Intenso

Backs and Triceps

44 minuti, Moderato

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