Do each exercise for a split of :30/:10 (:30 on / :10 rest). Do 3 sets of each exercise at this split before moving on to the next one. Take a :60 rest between rounds. Repeat the same exercises and time split for round 2.
(:30/:10) X 3
Round 1
Goblet Squat
Medicine Ball Pushups
Leg Curls (w/ sliders)
Rear Lat Raises
Dips
:60 rest (before moving on to Round 2)
(:30/:10) X 3
Round 2
(Same exercises and time split as round 1)
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ABS
(3 sets)
(do each exercise for :30 before moving onto the next one with no rest between exercises) (that = 1 set)
(you can take a :30 break after all exercises have been completed straight through, then move onto the next set)
(:30) – Single Leg Lifts (left leg)
(:30) – Single Leg Lifts (right leg)
(:30) – Upkick Crunch Punches