Warm-up

Treadmill (minutes/incline/pace):

3/15/2

3/15/2.5

3/15/3

1/15/3.5

Round 1

Lower Body (weights) – Goblet Squats 12 reps x 3 sets

Lower Body (weights) – Lateral Lunges (holding a dumbbell) 12 reps (each side) x 3 sets

Lower Body (weights) – optional – straight leg deadlift (holding dumbbells)

12 reps x 3 sets

HIIT (lower body-esque) – squat jumps (15 reps) x 3 sets

Core (front) – Seated Flat Bench Leg Pull In 12 reps x 3 sets

Round 2

Upper Body (weights) – triceps dips (bench) 12 reps x 3 sets

Upper Body (weights) – dumbbell shoulder presses 12 reps x 3 sets

Upper Body (weights) – Dumbbell Bench Press 12 reps x 3 sets

HIIT (upper body-esque) – burpees (10 reps) x 3 sets

Core (back) – Reverse Hyper-extensions (bench) 12 reps x 3 sets

Notes:

Unless otherwise specified, all exercises (involving weights) are 8 to 12 reps x 3 sets.

If you’re able to complete 12 reps, with perfect form, then increase weight.

If you are not able to complete 8 reps, with perfect form, then decrease weight.

Exercises without weights, some core exercises, and some HIIT exercise will be 15 reps -Optional exercises are physically, psychologically, specific exercise, and time dependent.

HIIT = High-intensity interval training