Resistance Is the Key: SE

You can use resistance bands, dumbbells, or a kettlebell for this workout. Use a kneeling or wall push-up variation if you have trouble with regular pushups. This set includes a warm up and cool down stretching.

Exercises

Set 1: 2 rounds

Small Forward Arm Circles

35 seconds

Small Reverse Arm Circles

35 seconds

Big Forward Arm Circles

35 seconds

Big Reverse Arm Circles

35 seconds

Alternating Side Reaches

35 seconds

Squats

35 seconds

Lunges

35 seconds

Push-Ups

20 seconds

Rest

30 seconds

Set 2: 1 round

Tricep Push Ups

45 seconds

Alternating Bicep Curls

45 seconds

Overhead Press

45 seconds

Rest

1 min 30 secs

Set 3: 1 round

Squats

45 seconds

Kettlebell Goblet Squats

45 seconds

Kettlebell Swings

45 seconds

Rest

1 min 30 secs

Set 4: 1 round

Diamond Push Ups

30 seconds

Kettlebell Strict Press

45 seconds

Kettlebell Hammer Curls

45 seconds

Rest

1 min 30 secs

Set 5: 1 round

Squats

45 seconds

Kettlebell Goblet Squats

45 seconds

Kettlebell Swings

45 seconds

Rest

1 min 30 secs

Set 6: 1 round

V-Sit Crunches

45 seconds

Russian Twists

1 minute

Bent Knee Hip Raises

1 minute

Rest

1 minute

Set 7: 1 round

Tricep Stretches

1 minute

Bicep Stretches

1 minute

Shoulder Stretches

1 minute

Right Side Stretch

30 seconds

Left Side Stretch

30 seconds

Right Lateral Neck Stretch

20 seconds

Left Lateral Neck Stretch

20 seconds

Quad Stretches

1 minute

Lying Hamstring Stretches

1 minute

Wide Leg Stretches

1 minute

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