60 minutes cardio + High Reps/Abs

High Reps/Abs
DB Curls (2 sets x 25 reps)
DB Tricep Kickbacks (2 sets x 25 reps each side)
DB Shrug (2 sets x 25 reps)
DB Lateral Raise (2 sets x 25 reps)
DB Chest Press (2 sets x 25 reps)
Good Mornings (2 sets x 25 reps)
Sit Up (2 sets x 25 reps)

Dumbbell Lateral Raise

 

20 minutes cardio + Plyometrics

Single-leg Deadlift w/ finger tap

20 minute cardio

Plymetrics (3 sets)
1. Glute Kickbacks (15 reps each leg)
    DB Shoulder Press (25 reps | 5-8 lbs)
2  BW Squats (25 reps)
    DB Curl (25 reps | 5-8 lbs)
3. Single-leg Step-ups on tire (15 reps each leg)
    DB Shoulder Press (25 reps | 5-8 lbs)
4. Box Toe Taps (50 reps each side)
    DB Incline Press (25 reps | 5-8 lbs)
5. Push-ups (10 reps)
    DB Hammer Curls (25 reps | 5-8 lbs)
6. Squat Position Side Step (15 reps each side)
    DB Bentover Row (25 reps | 5-8 lbs)
7. Single-leg Deadlift w/ fingers tap to floor (15 reps each side)
    DB Tricep Kickbacks (25 reps | 5-8 lbs)
8. BW Calf Raises (25 reps)

30 minute Cardio+ Back

Single Arm DB Row

30 minute cardio

Back (7 set x 30/15/8/4/4/8/15 reps)
Single-Arm DB Row
Lateral Raises (12 reps)
BB Close Hand Rows
Front Raises (12 reps each side)
Lat Pulldowns
DB Shoulder Press (8 reps)
Bentover BB Row
DB Shrugs (12 reps)