WARM-UP: 10-15 MIN ON THE BIKE, SKIPPING, JOGGING...
EXERCISE 1: CROSS FLOW - 1 MIN. ON / 30 SEC. OFF X 5
EXERCISE 2: LATERAL PUSH-SLIDES - 3 X 10 EACH ARM
EXERCISE 3: PUSH-UPS - 4 X 20 (SLOW COMING DOWN, EXPLODE GOING UP
EXERCISE 4: ELEV. PUSH-UPS - 4 X 20 (SLOW COMING DOWN, EXPLODE GOING UP)
EXERCISE 5: SINGLE ARM RAISES - 3 X 12 EACH ARM (WEIGHT, JUG OF WATER...
EXERCISE 6: TRICEP CURLS - 3 X 15 (WEIGHT, JUG OF WATER...)