Videos for this program

4x Circuit
12 Shoulder Press
12 DB Rows Each Side
15 Around the Worlds
15 Upright DB Row

3x Circuit
20 Weighted Rotations
12 Crunches
12 Leg Raises
30 Second Plank

50 Pressups
50 Body Rows
50 Incline Pressups
50 Body Rows
50 Chair Dips
50 Bicycles
50 Box Jumps
50 Crunches
50 Knee Raises
50 Pressup Thrusts

3x Circuit

12 Minutes
Jogging 60-70%

5 Minutes
Running 80%

3 Minutes
Running 90%

DB Chest Press
4x 12-15 Reps

Cable or DB Flies
3x 15 Reps

Shoulder Press
4x 12-15 Reps

Standing Reverse Flies
3x 15 Reps

Barbell Curls
3x 10 Reps

DB Kickbacks
3x 10 Reps

Body Shaping

Cardio Day

500 Day

Weight Circuits