1. Warm-Up
- 10 minutes on upright or recumbent bike
2. Barbell Squats
- 4 sets of 8 reps
- Rest: 1 minute
3. Sumo Squats
- 3 sets of 15 reps
- Rest: 1 minute
4. Push-Ups
- 3 sets of 10 reps
- Rest: 1 minute
5. Bent Over Rows
- 3 sets of 12 reps
- Rest: 1 minute
6. Planks
- 3 sets of 30 seconds
- Rest: 30 seconds
7. Dumbbell Step-Ups
- 3 sets of 12 reps for each leg
- Rest: 1 minute
8. Curl To Press
- 3 sets of 12 reps
- Rest: 1 minute