| Circuit | Set | Exercise | Weight | Reps | Time | Rest After |
|---|
| 1 | Inchworms | 0.0 | 1 | | 5 |
| 1 | Stationary Bike | 0.0 | 1 | 20:15 | 30 |
| 1 | Bodyweight Forward Lunges | 0.0 | 10 | | 30 |
| 1 | | 0.0 | 1 | 0:30 | 5 |
| 1 | Pushups | 0.0 | 10 | | 30 |
| 1 | Overhead Lat Stretch | 0.0 | 0 | 0:30 | 5 |
| 1 | Goblet Squats | 30.0 | 10 | | 30 |
| 1 | Huggers | 0.0 | 1 | 0:30 | 5 |
| 1 | Dumbbell 1 Arm Shoulder Press with Isometric Hold | 10.0 | 10 | | 30 |
| 1 | Arm Circles | 0.0 | 1 | 0:15 | 5 |
| 1 | Dumbbell Chest Fly | 25.0 | 10 | | 30 |
| 1 | Jumping Jacks | 0.0 | 0 | 0:20 | 5 |
| 1 | Seated Dumbbell Tricep Overhead Extension | 40.0 | 10 | | 45 |
| 1 | Static Lunging Hip Flexor Stretch | 0.0 | 1 | 0:30 | 0 |
| 2 | Bodyweight Forward Lunges | 0.0 | 10 | | 30 |
| 2 | Pushups | 0.0 | 10 | | 30 |
| 2 | Goblet Squats | 35.0 | 10 | | 30 |
| 2 | Dumbbell 1 Arm Shoulder Press with Isometric Hold | 12.5 | 10 | | 30 |
| 2 | Dumbbell Chest Fly | 30.0 | 10 | | 30 |
| 2 | Seated Dumbbell Tricep Overhead Extension | 50.0 | 10 | | 45 |
| 3 | Bodyweight Forward Lunges | 0.0 | 10 | | 30 |
| 3 | Pushups | 0.0 | 10 | | 30 |
| 3 | Goblet Squats | 40.0 | 10 | | 30 |
| 3 | Dumbbell 1 Arm Shoulder Press with Isometric Hold | 15.0 | 10 | | 30 |
| 3 | Dumbbell Chest Fly | 35.0 | 10 | | 30 |
| 3 | Seated Dumbbell Tricep Overhead Extension | 52.5 | 10 | | 45 |
| 4 | Bodyweight Forward Lunges | 0.0 | 10 | | 30 |
| 4 | Pushups | 0.0 | 10 | | 30 |
| 4 | Goblet Squats | 45.0 | 10 | | 30 |
| 4 | Dumbbell 1 Arm Shoulder Press with Isometric Hold | 15.0 | 10 | | 30 |
| 4 | Dumbbell Chest Fly | 35.0 | 10 | | 30 |
| 4 | Seated Dumbbell Tricep Overhead Extension | 52.5 | 10 | | 0 |
