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Exercises

Set 1: 1 round
 Lower your torso to the ground until your elbows form a 90 degree angle.
Push Ups
2 minutes
Prisoner Squats
Prisoner Squats
2 minutes
Jumping Jacks
Jumping Jacks
1 minute
High Knees
High Knees
3 minutes
Lunges
Lunges
4 minutes
Mountain Climbers
1 min 30 secs
Bottom to Bottom Squats
Bottom to Bottom Squats
2 minutes
Wall Sit
Wall Sit
2 minutes
Quad Stretches
Quad Stretches
2 minutes

Set 2: 1 round
Plank with Shoulder Taps
Plank with Shoulder Taps
2 minutes
Squats
Squats
2 minutes
High Knees
High Knees
2 minutes
Jumping Lunges
Effort: Maximum
Jumping Lunges
2 minutes
Bulgarian Split Squats
Bulgarian Split Squats
4 minutes
Effort: Moderate
Hand walkout
2 minutes
Wall Push-Ups
Wall Push-Ups
2 minutes
Lateral Leg Lifts
Lateral Leg Lifts
2 minutes
Quad Stretches
Quad Stretches
2 minutes

Set 3: 1 round
Floor Bridge
3 minutes
Bicycle Abs
Bicycle Abs
1 minute
Lift off the floor by moving shoulders upward. Exhale through your mouth and lower back down slowly.
Crunches
2 minutes
Mason Twists
Mason Twists
1 minute
Left Oblique Crunches
Left Oblique Crunches
1 minute
Right Oblique Crunches
Right Oblique Crunches
1 minute
Make breakfast
3 minutes

Set 4: 2 rounds
Beginner Left Warrior 2
Beginner Left Warrior 2
1 minute
Left Triangle
Left Triangle
1 minute
Right Warrior 2
Right Warrior 2
1 minute
Right Triangle
Right Triangle
1 minute
Left Warrior 3
Left Warrior 3
1 minute
Right Warrior 3
Right Warrior 3
1 minute
Left Tree
Left Tree
1 minute
Right Tree
Right Tree
1 minute

Set 5: 1 round
Butterfly
Butterfly
4 minutes
Hero Pose
Hero Pose
3 minutes
Reclining Hero
Reclining Hero
3 minutes
Pigeon Leg
Pigeon Leg
2 minutes
Extended Child's Pose
Extended Child's Pose
1 minute
Double Leg Stretch
Double Leg Stretch
4 minutes
Single leg strech
4 minutes
Left Cow Face Pose
Left Cow Face Pose
4 minutes
Right Cow Face Pose
Right Cow Face Pose
4 minutes
Rolling Back Stretch
Rolling Back Stretch
1 minute
Child's Pose
Child's Pose
5 minutes


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