1. Warm-Up
- Walk 10 minutes on incline treadmill
2. Barbell Squats
- 4 sets of 8 reps
- Rest: 1 minute
3. Shoulder Press
- 3 sets of 10 reps
- Rest: 1 minute
4. Side Lunges
- 3 sets of 12 reps for each leg
- Rest: 1 minute
5. Leg Press
- 3 sets of 10 reps
- Rest: 1 minute
6. Planks
- 3 sets of 30 seconds
- Rest: 30 seconds
7. Side Lateral Raises
- 3 sets of 12 reps
- Rest: 1 minute
8. Sprints
- 10 sets
- 30 seconds on and 30 seconds off