Equipment: Cardio machine, free weights, weight machines, cables
Warm up: 8-10minutes on cardio machine of choice/dynamic stretching
WORKOUT: 8-12 reps, 30-60 sec rest in between exercises). Run through the entire sequence and repeat OR complete 2-3 sets before moving on to the next round.
REPEAT from the top! :-)
Warm down/Stretch: at least 5 minutes