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Exercises

Set 1: 1 round
Side Bends
Side Bends
30 seconds
Torso Twists
Torso Twists
30 seconds
High Knees
High Knees
30 seconds
Butt Kickers
Butt Kickers
30 seconds
Jumping Jacks
Jumping Jacks
30 seconds
Burpees
Burpees
30 seconds
Rest
Rest
30 seconds

Set 2: 1 round
In and Outs
In and Outs
40 seconds
Rest
Rest
15 seconds
Bicycle Abs
Bicycle Abs
40 seconds
Rest
Rest
15 seconds
Mountain Climbers
Mountain Climbers
40 seconds
Rest
Rest
15 seconds
Leg Lifts
Leg Lifts
40 seconds
Rest
Rest
15 seconds
Russian Twists
Russian Twists
40 seconds
Rest
Rest
15 seconds
Crunches
Crunches
40 seconds
Rest
Rest
15 seconds
Lying Supermans
Lying Supermans
40 seconds
Rest
Rest
30 seconds

Set 3: 1 round
Prisoner Squats
Prisoner Squats
40 seconds
Rest
Rest
15 seconds
Jumping Lunges
Jumping Lunges
40 seconds
Rest
Rest
15 seconds
Squat Thrusts
Squat Thrusts
40 seconds
Rest
Rest
15 seconds
Deep Lunges
Deep Lunges
40 seconds
Rest
Rest
15 seconds
Squat Jumps
Squat Jumps
40 seconds
Rest
Rest
15 seconds
Lunges with Knee Lifts
Lunges with Knee Lifts
40 seconds
Rest
Rest
30 seconds

Set 4: 1 round
Plank
Plank
40 seconds
Rest
Rest
15 seconds
Push-Ups
Push-Ups
40 seconds
Rest
Rest
15 seconds
Full Plank with Leg Lifts
Full Plank with Leg Lifts
40 seconds
Rest
Rest
15 seconds
Dolphin Push-ups
Dolphin Push-ups
40 seconds
Rest
Rest
15 seconds
Elbows to Hands Plank
Elbows to Hands Plank
40 seconds
Rest
Rest
15 seconds
Tricep Push Ups
Tricep Push Ups
40 seconds
Rest
Rest
30 seconds

Set 5: 1 round
Shadow Boxing
Shadow Boxing
2 minutes


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