Reverse Lunges:

(Gluteus Maximus, Gluteus Medius, Hamstrings, Calves, Rectus Abdominus, Quadriceps)

6

3

10

90 secs

2:01:02

Single Leg Deadlifts:

(Gluteus Medius, Gluteus Maximus, Hamstrings, Trapezius, Adductors, Forearms)

6

3

10

90 secs

2:01:02

Russian Twists:

(External Obliques, Rectus Abdominis, Transverse Abdominis, Hip Flexors, Erector Spinae, Latissimus Dorsi)

6

3

10

90 secs

2:01:02

Smith Machine Squats:

(Quadriceps, Hamstrings, Gluteus Maximus, Calves)

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

Goblet Squats:

(Quadriceps, Hamstrings, Gluteus Maximus, Calves)

6

3

10

90 secs

2:01:02

Reverse Pushdowns:

(Triceps Brachii, Latissimus Dorsi, Rectus Abdominis, External Obliques, Pectoralis Major, Pectoralis Minor, Trapezius)

Hammer Curls:

(Biceps Brachii, Brachioradialis, Brachialis)

Arnold Press:

(Anterior Deltoids, Medial Deltoids, Posterior Deltoids, Serratus Anterior)

Cable Rope Pushdowns:

(Triceps Brachii)

Wide Barbell Curls:

(Biceps Brachii, Brachialis)

90 Dumbbell Lateral Raises:

(Medial Deltoid, Anterior Deltoid, Serratus Anterior)