Warm-up 10 minutes on the treadmill.
DB squat press- 20, 15, 8 reps
V-ups- 25 reps
DB chest press- 20, 15, 8 reps
Leg raises- 40 reps
DB standing shoulder press- 20, 15, 8 reps
Oblique crunches- 25 reps each side
Sumo deadlifts- 20, 15, 8 reps
DB lateral raises- 25 reps
Seated leg extensions- 20, 15, 8 reps
Kettle bell swings- 25 reps
complete 3 rest with a 1 minute rest in between.
I completed with 15 minutes on the stair climber.