My when-I-need-to-shower-at-the-gym Workout

Warmup - 30 secs ea.

Arm Circles

Upper Body Twist

Skipping on the Spot

Seal Jacks

Strength

Dumbbell Floor Press - 3 sets x 12 @ 15lbs

Cable Seated Row - 3 sets x 12 @ 15lbs

Dumbbell One-Arm Shoulder Press - 3 sets x 12 @ 15lbs

Abs 3 circuits @ 30 secs ea.

Oblique Crunch x 10 ea. side

Twist Crunch x 10 ea. side

Crunch x 22

Tuck Crunch x 22

Cardio

Stationary Bike x 12 mins @ level 10.

Cooldown - 30 secs ea.

Pec Stretch

Upward Dog

Shoulder Stretch

Triceps Stretch

Bicep Stretch