*I RECOMMEND PRINTING THIS WORKOUT AND SELECTING WEIGHTS FOR EACH OF THE SETS AHEAD OF TIME. TRY TO LIMIT REST TO 1-2 MINUTES BETWEEN EXERCISE GROUPINGS.

1 ST GROUP
REVERSE STEP UPS WITH OVERHEAD D.B. RAISE / LYING LEG LIFTS:
(USE LIGHT WEIGHT)
3 X 10 (STEPS WITH RAISE) EACH SIDE / 15-20 (LEG LIFTS)

2 ND GROUP
(CARDIO)
STATIONARY BIKE SPRINTS
SET BIKE TO A MODERATE PEDDLE TENSION, AND BEGIN AT A 75 RPM PACE. AT THE 30 SECOND MARK, SPRINT (100-130 RPM PACE) FOR 30 SECONDS, THEN RETURN TO THE STARTING (75 RPM) PACE. TRY INCREASING TENSION EACH SET AND PERFORM 5 SPRINTS AT 30 SECONDS EACH WITH 30 SECONDS COOL DOWN AFTER EACH SET.

3 RD GROUP
D.B. CUBAN RAISE / HORIZONTAL PULL UPS / BENCH PRESS (AT POWER RACK):
3 X 15 (CUBAN RAISE) X 10-15 (H. PULL UPS) X 10-15 (B. PRESS)

4TH GROUP
ALTERNATING PUSH UPS WITH T STAND / SINGLE FOOT MEDICINE BALL BRIDGES:
3 X 5-8 (PUSH UPS WITH T STAND EACH SIDE) X 15 (BRIDGES)

5TH GROUP
CABLE GOOD MORNINGS / CRUNCHES WITH KNEE UP / BURPEES:
3 X 20 X 20 X 20

6TH GROUP
WGHTEIALTERNATING PUNCHESED / D.B. OVERHEAD ROTATORS / D.B. JUMP SQUAT WITH PUSH PRESS:
(USE 2-5 LB. DUMBELLS FOR THIS SERIES)
3 X 30 (PUNCHES) X 20-30 (ROTATORS) X 15 (JUMP SQUAT W/ PUSH PRESS)