Warm-up- 10 Minutes on the treadmill.

Barbell bent leg deadlift- 20 reps

Bent over flys- 15 reps

Bent over dumbbell row- 15 reps

Donkey kicks- 35 each leg

Dumbbell calf raises- 20 reps

Bicep cable curls- 20 reps

Rope hammer curls- 20 reps

Leg raises- 20 reps

V-crunches- 15 reps

High knees- 30 seconds

Fast feet- 30 seconds

Complete 3 sets with 1 minute rest in between.

I followed with 10 minutes cardio on the treadmill.