Shoulder Press Machine

(Anterior Deltoids, Medial Deltoids, Trapezius, Triceps Brachii, Latissimus Dorsi)

6

3

10

90 secs

2:01:02

Barbell Upright Rows

(Medial Deltoid, Anterior Deltoid, Posterior Deltoids, Trapezius)

6

3

10

90 secs

2:01:02

Split Squats:

(Gluteus Maximus, Gluteus Minimus, Quadriceps, Hamstrings, Adductors, Abductors, Calves, Core)

6

3

10

90 secs

2:01:02

Cable Abductions:

(Gluteus Maximus, Gluteus Minimus, Tensor Fasciae Latae) 

6

3

10

90 secs

2:01:02

Flutter Kicks:

(Rectus Abdominis, Gluteus Medius, Gluteus Maximus, Quadriceps, Iliacus, Psoas Major, Pectineus, Adductor Brevis, Adductor Longus, Gracilis)

6

3

10

90 secs

2:01:02

Bicycle Crunches:

(Rectus Abdominis, External Obliques, Sartorius, Iliopsoas, Rectus Femoris, Sartorius, Tensor Fasciae Latae) 

6

3

10

90 secs

2:01:02

Farmers Walk:

(Latissimus Dorsi, Trapezius, Brachioradialis, Quadriceps, Hamstrings, Gluteus Maximus)

6

3

10

90 secs

2:01:02

Cable Kick-Backs:

(Gluteus Maximus, Hamstrings)

6

3

10

90 secs

2:01:02

Star Jumps:

(Gluteus Maximus, Gluteus Medius, Gluteus Minimus, Hamstrings, Quadriceps)

6

3

10

90 secs

2:01:02

Leg Curls:

(Hamstrings)

6

3

10

90 secs

2:01:02

Plank Jacks:

(Rectus Abdominus, Transverse Abdominis, Obliques, Gluteus Maximus, Hamstrings, Quadriceps, Calves)

6

3

10

90 secs

2:01:02

Plyo-Box Step-Ups

(Gluteus Maximus, Gluteus Minimus, Quadriceps, Hamstrings, Adductors, Abductors, Calves, Core)

6

3

10

90 secs

2:01:02