Light Walking (secondary e.g. commute, on the job, etc)
03:00:00
Crunch
50 reps
50 reps
50 reps
50 reps
Flat Straight Leg Raise
10 reps
10 reps
Suspension Trainer Inverted Rows
3 reps
3 reps
3 reps
3 reps
3 reps
Suspension Trainer Chest Press
3 reps
3 reps
3 reps
3 reps
3 reps
Ab Wheel (kneeling)
3 reps
3 reps
3 reps
3 reps
3 reps
One-Arm Dumbbell Row
50 lb x 3 reps
50 lb x 3 reps
50 lb x 3 reps
50 lb x 3 reps
50 lb x 3 reps
50 lb x 3 reps
50 lb x 3 reps
50 lb x 3 reps
50 lb x 3 reps
50 lb x 3 reps
Push-Up
3 reps
3 reps
3 reps
3 reps
3 reps
Romanian Deadlift
85 lb x 3 reps
85 lb x 3 reps
85 lb x 3 reps
85 lb x 3 reps
85 lb x 3 reps
Sumo Deadlift
85 lb x 3 reps
85 lb x 3 reps
85 lb x 3 reps
85 lb x 3 reps
85 lb x 3 reps
Goblet Squat (dumbbell)
50 lb x 3 reps
50 lb x 3 reps
50 lb x 3 reps
50 lb x 3 reps
50 lb x 3 reps
Hammer Dumbbell Curl
50 lb x 3 reps
50 lb x 3 reps
50 lb x 3 reps
50 lb x 3 reps
50 lb x 3 reps
Dumbbell Side Lateral Raise
30 lb x 3 reps
30 lb x 3 reps
30 lb x 3 reps
30 lb x 3 reps
30 lb x 3 reps
Cable Rope Overhead Triceps Extension
60 lb x 3 reps
60 lb x 3 reps
60 lb x 3 reps
60 lb x 3 reps
60 lb x 3 reps
Suspension Trainer Biceps Curl
3 reps
3 reps
3 reps
3 reps
3 reps
Face Pull
60 lb x 3 reps
60 lb x 3 reps
60 lb x 3 reps
60 lb x 3 reps
60 lb x 3 reps
Standing Barbell Shoulder Press (OHP)
45 lb x 3 reps
45 lb x 3 reps
45 lb x 3 reps
45 lb x 3 reps
45 lb x 3 reps
Trap Bar Deadlift
190 lb x 1 reps
190 lb x 1 reps
190 lb x 1 reps
190 lb x 1 reps
190 lb x 1 reps
Barbell Shrug
85 lb x 3 reps
85 lb x 3 reps
85 lb x 3 reps
85 lb x 3 reps
85 lb x 3 reps
Two-Arm Kettlebell Swing
70 lb x 3 reps
70 lb x 3 reps
70 lb x 3 reps
70 lb x 3 reps
70 lb x 3 reps
Dumbbell Bicep Curl
12 lb x 30 reps
12 lb x 30 reps
12 lb x 30 reps
12 lb x 30 reps
12 lb x 30 reps
12 lb x 30 reps
12 lb x 30 reps
12 lb x 30 reps
12 lb x 30 reps
12 lb x 30 reps
Triceps Pushdown - Rope Attachment
20 lb x 30 reps
20 lb x 30 reps
20 lb x 30 reps
20 lb x 30 reps
20 lb x 30 reps
20 lb x 30 reps
20 lb x 30 reps
20 lb x 30 reps
20 lb x 30 reps
20 lb x 30 reps
Hammer Dumbbell Curl
12 lb x 30 reps
12 lb x 30 reps
12 lb x 30 reps
12 lb x 30 reps
12 lb x 30 reps
12 lb x 30 reps
12 lb x 30 reps
12 lb x 30 reps
12 lb x 30 reps
12 lb x 30 reps
Triceps Pushdown - Rope Attachment
20 lb x 30 reps
20 lb x 30 reps
20 lb x 30 reps
20 lb x 30 reps
20 lb x 30 reps
20 lb x 30 reps
20 lb x 30 reps
20 lb x 30 reps
20 lb x 30 reps
20 lb x 30 reps
