This is my workout today for 45 minutes in total. I first completed a general warmup and stretch off before this workout. The aim to raise my heart and prepare my muscles for this routine.
| Exercise | Equipment | Weight | Reps | Sets |
| Frist round | ||||
| Chest Press | Barbell | 60kg | 10 | 3 |
| Floor throws | Slam Ball | 3kg | 10 | 3 |
| Single Arm Rows | Battle Rope | 50mm | 10 | 3 |
| 2 minutes Rest | ||||
| Second round | ||||
| Incline Press | Barbell | 60kg | 10 | 3 |
| Step Up 60 cm | Weighted Vest | 10kg | 10 | 3 |
| Double Arm Rows | Battle Rope | 50mm | 10 | 3 |
| 3 minutes Rest | ||||
| Third round | ||||
| Lat Pulldown | Cable Machine | 50kg | 10 | 3 |
| Wall Ball Shots | Wall Ball | 5kg | 10 | 3 |
| Bent over rows | dumbbells | 15kg | 10 | 3 |
| Cool down | 4 minutes | |||
| Stretch off | 5 minutes |