Set 1
Set One
10 total sessions across the challenge
2 x 10 Squat Press
2 x 10 DB Push Ups
2 x 10 DB Alternate Rows
2 x 10 Alternate DB Side Squats
2 x 16 Leg Rotations
2 x 16 V-Crunches
Set 2
Set Two
10 total sessions across the challenge
2 x 10 Single Bell Squat Press
2 x 10 DB Grounded Chest Press
2 x 10 Alternate DB Shoulder Press
2 x 10 DB Front Raise
2 x 16 DB Crunch
2 x 16 DB Side Raises
Set 3
Set Three
10 total sessions across the challenge
2 x 12 DB Squat Twist
2 x 16 DB Overhead Tricep Extension
2 x 16 DB Bent Over Rows
2 x 20 Crunches
2 x 16 Flutter Kicks
2 x 16 Prone Leg Rotations
Tick Off Each Session
Rotate straight through the sets in order: Set One → Set Two → Set Three and repeat. That gives you 30 total sessions.
Rotation:
1, 4, 7... = Set One
2, 5, 8... = Set Two
3, 6, 9... = Set Three
1, 4, 7... = Set One
2, 5, 8... = Set Two
3, 6, 9... = Set Three