Warm up:
Walking lunges
Stretch
Rotate
Main Set:
Run 1 mile on tread mill
5 sets of 5 pull ups, chin ups or alternate grip pull ups
3 sets of 10 kettlebell swings (I used a 30# kettlebell)
3 sets of 15 dumbbell curls and overhead presses light
weights
3 sets of 10 machine chest presses with medium weight
1.5 minutes front plank
1 minute side plank (each side)
1 minute front plank
3 seconds side planks
Run 1 mile fast
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