• Treadmill
    • time: 10min
    • slope: 0
  • Bench press
    • series: 3
    • repetitions: 12
    • interval: 30s
  • Butterfly
    • series: 3
    • repetitions: 12
    • interval: 30s
  • Inclined supine
    • series: 3
    • repetitions: 12
    • interval: 30s
  • Jumping rope
    • series: 3
    • time: 1min
    • interval: 30s
  • Forehead triceps with free bar
    • series: 3
    • repetitions: 12
    • interval: 30s
  • Triceps with curved handle
    • series: 3
    • repetitions: 12
    • interval: 30s
  • Trunk flexion with legs spread
    • series: 3
    • repetitions: 12
    • interval: 30s
  • Alternating trunk and lower limb flexion
    • series: 3
    • repetitions: 12
    • interval: 30s
  • Elliptical
    • time: 10min