Warm-Up: 3 minutes
Neck Rotations (switch after 15 seconds) (30 seconds)
Arm Circles (switch after 15 second) (30 seconds)
Jumping Jacks (30 seconds)
Side Reach Stretch (alternate sides) (30 seconds)
High Knees (30 seconds)
Lunges w/ side reach (alternate sides) (30 seconds)
1-minute rest

Set 1(x2):
Reverse Fly (45 seconds)
15 secs rest
Arm Front Raise w/ 1 liter water bottle (45 seconds)
15 secs rest
Overhead Press w/ 1 liter water bottle (45 seconds)
15 secs rest
Tricep Extensions w/ 1 liter water bottle (45 seconds)
15 secs rest
Superman extension (45 seconds) [15 sec hold + 2 sec off]
15 secs rest
Tricep Dip (45 seconds)
15 secs rest
Commandos (45 seconds)
15 secs rest
Knee Push up (45 seconds)
END OF SET 1 - 1.5 minute rest

Set 2 (x2):
Shoulder - Taps (45 seconds)
15 secs rest
Chest Fly 1/ 1 liter water bottle (45 seconds)
15 secs rest
Single Arm Plank - Left (45 seconds)
15 secs rest
Single Arm Plank - Right (45 seconds)
15 secs rest
Knee Push up w/ side arm raise (45 seconds)
15 secs rest
Rotation Plank (45 seconds)
15 secs rest
Crab Pose Toe Touch (45 seconds)
15 secs rest
Tricep Shoulder Tap (45 seconds)
15 secs rest
END OF SET 2 - 1.5 minute rest

Cool-down (3 minutes):
Overhead Triceps and Shoulder Stretch (30 seconds)
Cross Body Shoulder Stretch (30 seconds)
Sitting Toe Touch Hold (30 seconds)
Reclined Body Twist (30 seconds)
Back/Chest Stretch - Meet hands behind back (30 seconds)
Wrist Extension Stretch (30 seconds)

Note: Make sure to drink water halfway through each set.