warm up
5 mins stretch
20 mins elliptical interval program with resistance 8-13
10 mins stretch and side kicks
Chinup: 6 * 7 sets
30 secs break between each set.
Mini circuit: 3 rounds
Dumbbell Step-Up: 37.5lb each (Left step first) X 10
Dumbbell Step-Up: 37.5lb each (Right step first) X 10
Dumbbell Squat to Press: 32.5lb each X 10
Dumbbell Row: 32.5lb each X 10
Dumbbell curl: 32.5lb each X 10
30 seconds break between each set
1 mins at the end of the whole circuit and bottle up
dips: 12*3
abs:
