ExerciseRepsElliptical21 minSoft Foam Roll5 minStretch7 min
ExerciseSetsRepsOff-Bench Oblique Hold*212Split Squat Iso-Hold315Seated Row412Plank410 secPhysio Ball Rotation**35 each sideSwiss Ball Back Bridge420Squat to Face-Pull w/ Rope48, 10, 12, 15*Lie on your side on a bench and hold a plate near your chest. Extend your arms and hold the plate there for one second. That’s one rep.
**”Stir the pot” with your hips.
ExerciseSetsRepsNeutral-Grip Chinup57Bulgarian Split Goblet Squat56 each leg
Do 3-5 times through, depending on time and how well your form is holding up.ExerciseRepsDumbbell Curl10Valslide Lateral Lunge6Swiss Ball Shoulder Bridge Extension8Wide-Grip Pulldown10
5-min Partner StretchSEE ALSO: Batman v Superman: Battle for Best Body