1 mile run (moderate)
Every workout will consist of 2 sets of 15 reps with 30 secs of rest between each workout:
Side lateral raises with dumbbells (works out shoulders)
Seated cable rows (upper back)
Bent over barbell row (middle back)
Alternate hammer curls (biceps)
Tricep dumbbell kickbacks (triceps)
Butt lift bridge (gluteus Maximus)
Free hand jump squats (quadriceps)
Dumbbell lunges (quads and gluts)
Run 1 mile at your own pace or stair-master for 10 mins
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