• Horizontal bike
    • time: 10min
  • Wide handle paddle on 5-station machine
    • series: 3
    • repetitions: 12
    • interval: 30s
  • Front handle closed machine handle 5 stations
    • series: 3
    • repetitions: 12
    • interval: 30s
  • Trunk hyperextension on a back machine
    • series: 3
    • repetitions: 12
    • interval: 30s
  • Pull over pulley
    • series: 3
    • repetitions: 12
    • interval: 30s
  • Treadmill
    • time: 6min
    • observations: 2min run + 1min fast walk
  • Biceps curl on machine
    • series: 3
    • repetitions: 12
    • interval: 30s
  • Seated hammer curl
    • series: 3
    • repetitions: 12
    • interval: 30s
  • Horizontal board
    • series: 3
    • time: 30s
    • interval: 30s
  • Rowing
    • time: 5min