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.