Circuit 1 (repeat x 3):

1 min- Pushups

1 min- Cord Rows

1 min- Cord Shoulder Raises

1 min- Bicycle (core)

1 min Rest

​

Cord Biceps Drop-set

Heavy resistance:15-18 reps

Medium-heavy resistance: 18-21 reps

Medium resistance: 20-25 reps

​

Circuit 2 (repeat x 3):

1 min- Cord Standing Reverse Flys

30 sec- V-Ups

1 min- Cord Triceps Kickbacks

30 sec- Narrow Grip Pushups

1 min- Cord Upright Rows

30 sec- Toe Touches (core)

1 min rest

​

Cord Biceps Drop-set

​

Circuit 3 (repeat x 2)

45 sec on, 15 sec rest

plank handshakes

scissor crunches

leg lift w toe touches

​