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Exercises

Set 1: 2 rounds
Jog on the Spot
Jog on the Spot
30 seconds
Cross Knees to Elbows
Cross Knees to Elbows
30 seconds
Butt Kickers
Butt Kickers
30 seconds
Side Lunges
Side Lunges
30 seconds
Jumping Jacks
Jumping Jacks
30 seconds
Side Cross Kicks
Side Cross Kicks
30 seconds
Big Forward Arm Circles
Big Forward Arm Circles
30 seconds
Big Reverse Arm Circles
Big Reverse Arm Circles
30 seconds
Rest
Rest
25 seconds

Set 2: 3 rounds
Prisoner Squats
Prisoner Squats
10 reps
Rest
Rest
30 seconds

Set 3: 2 rounds
Lunges
Lunges
10 reps
Rest
Rest
30 seconds

Set 4: 2 rounds
Dumbbell Sumo Squats
Dumbbell Sumo Squats
8 reps
Rest
Rest
30 seconds

Set 5: 2 rounds
Lying Left Leg Lifts
Lying Left Leg Lifts
30 seconds
Lying Right Leg Lifts
Lying Right Leg Lifts
30 seconds
Rest
Rest
30 seconds

Set 6: 2 rounds
Tippy Toes
Tippy Toes
12 reps
Rest
Rest
30 seconds

Set 7: 4 rounds
Overhead Press
Overhead Press
10 reps
Rest
Rest
30 seconds

Set 8: 2 rounds
Dumbbell Rear Lateral Raises
Dumbbell Rear Lateral Raises
10 reps
Rest
Rest
30 seconds

Set 9: 3 rounds
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
10 reps
Rest
Rest
30 seconds

Set 10: 2 rounds
Dumbbell Front Raises
Dumbbell Front Raises
10 reps
Rest
Rest
30 seconds

Set 11: 2 rounds
Dumbbell Upright Rows
Dumbbell Upright Rows
8 reps
Rest
Rest
25 seconds

Set 12: 3 rounds
Dumbbell Shrug
10 reps
Rest
Rest
30 seconds

Set 13: 2 rounds
90-90 Crunch Taps
90-90 Crunch Taps
30 seconds
Rest
Rest
25 seconds

Set 14: 2 rounds
Frog Crunches
Frog Crunches
30 seconds
Rest
Rest
30 seconds

Set 15: 2 rounds
Bicycle Crunches
Bicycle Crunches
30 seconds
Rest
Rest
20 seconds

Set 16: 1 round
Cobra
Cobra
30 seconds
Advanced Left Lizard
Advanced Left Lizard
25 seconds
Advanced Right Lizard
Advanced Right Lizard
25 seconds
Quad Stretches
Quad Stretches
30 seconds
Fold Forward
Fold Forward
30 seconds
Butterfly
Butterfly
30 seconds
Center Leg Stretch
Center Leg Stretch
30 seconds
Double Leg Stretch
Double Leg Stretch
30 seconds
Half Frog Pose
Half Frog Pose
30 seconds
Lying Hamstring Stretches
Lying Hamstring Stretches
30 seconds
Lying Spinal Twist
Lying Spinal Twist
30 seconds


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