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Exercises

Set 1: 1 round
Big Forward Arm Circles
Big Forward Arm Circles
30 seconds
Big Reverse Arm Circles
Big Reverse Arm Circles
30 seconds
Torso Twists
Torso Twists
30 seconds
Right Side Stretch
Right Side Stretch
15 seconds
Left Side Stretch
Left Side Stretch
15 seconds

Set 2: 3 rounds
Lateral Lunge with Bicep Curl
Lateral Lunge with Bicep Curl
30 seconds
Alternating Bicep Curls
Alternating Bicep Curls
45 seconds
Squats
Squats
1 minute
Suitcase Squats
Suitcase Squats
40 seconds
Push-Ups
Push-Ups
1 minute
Hack Squats
Hack Squats
40 seconds
Rest
Rest
15 seconds
Tricep Push Ups
Tricep Push Ups
45 seconds
Hammer Curls
Hammer Curls
1 minute
Plank with Shoulder Taps
Plank with Shoulder Taps
1 minute
Rest
Rest
15 seconds
Dumbbell Bent Over Rows
Dumbbell Bent Over Rows
1 minute
Tricep Extensions
Tricep Extensions
1 minute
Overhead Press
Overhead Press
1 minute
Rest
Rest
30 seconds
Dumbbell Chest Press
Dumbbell Chest Press
1 minute
Dumbbell Lunges With Lateral Raises
Dumbbell Lunges With Lateral Raises
1 minute
Dumbbell Upright Rows
Dumbbell Upright Rows
1 minute
Rest
Rest
15 seconds
Double Crunches
Double Crunches
45 seconds
Bicycle Crunches
Bicycle Crunches
30 seconds
Dumbbell Left Side Bends
Dumbbell Left Side Bends
30 seconds
Dumbbell Right Side Bends
Dumbbell Right Side Bends
30 seconds
Lateral Leg Lifts
Lateral Leg Lifts
1 minute
Dumbbell Calf Raises
1 minute
Dumbbell Front Raises
Dumbbell Front Raises
1 minute
Rest
Rest
15 seconds

Set 3: 1 round
Tricep Stretches
Tricep Stretches
40 seconds
Quad Stretches
Quad Stretches
40 seconds
Child's Pose
Child's Pose
30 seconds
Chest Stretch
Chest Stretch
40 seconds
Hamstring Stretches
Hamstring Stretches
40 seconds
Left Arm Cross Stretch
Left Arm Cross Stretch
20 seconds
Right Arm Cross Stretch
Right Arm Cross Stretch
20 seconds
Seated Moon Stretch
Seated Moon Stretch
30 seconds


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