Warm Up

5 Min - Incline Treadmill Walk 

3 Rounds 

12 Reps - Incline DB Hammer Preacher Curls 

12 Reps EA - Tricep Kickbacks 

30 Reps - Butt Kicks 

3 Rounds 

8-8-8 Reps - 3 Stage DB Bicep Curls 

(8 low - 8 high - 8 full rep range) 

12 Reps - Bicep Drag Curls 

30 Sec - Jump rope w/o rope

HIIT 2 Rounds 

10 Reps EA - DB Plank Press 

20 Reps - Box Sit Jumps

20 Reps - Mt Climbers 

3 Rounds 

8-8-8 Reps -3 Grip tricep pushdown 

(8 narrow - 8 middle - 8 wide grip pushdowns)  

20 Reps - Tricep Bench Dips 

20 Reps - Seat Hop overs

2 Rounds 

2 Min - Treadmill Run 

10 Reps EA - Plank Ups  

3 Rounds 

12 Reps - DB Spider Curls 

12 Reps EA - DB Over head Tricep Extension

As many as possible - Pushups 

2 Rounds 

2 Min - Treadmill Run 

20 Reps - Wall Taps "treadmill taps" 

OPTIONAL Cardio - 20 MIN

Optional CORE 2 Rounds 

10 Reps - Weighted Arms extended Flutter Kicks 

10 Reps - Ab Leg Lift 

10 Reps - Weighted Crunches