Perform each exercise for 30-seconds on the same arm, rest 30-seconds then complete all 4 exercises with the other side. Complete 3 more rounds, resting 30-seconds between each round.

Note: Stay on the same arm for 2-minutes (4 x 30-second sets), before changing arms. That’s round 1 done, complete 3 more rounds.


  • Single arm side push press
  • Single arm order squat
  • Single arm alternating mill
  • Single arm side lunge