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Exercises

Set 1: 1 round
Jumping Jacks
Jumping Jacks
30 seconds
High Knees
High Knees
30 seconds
Butt Kickers
Butt Kickers
30 seconds

Set 2: 1 round
Lunges
Lunges
1 minute
Squat Jumps
Squat Jumps
30 seconds
Squats
Squats
1 minute
Jumping Lunges
Jumping Lunges
30 seconds
Weighted Pile Squats
Weighted Pile Squats
1 minute
Plie Squats with Tip Toes
Plie Squats with Tip Toes
30 seconds
Pop Squats
Pop Squats
30 seconds
Rest
Rest
1 minute

Set 3: 1 round
Alternating Bicep Curls
Alternating Bicep Curls
45 seconds
Lunges with Knee Lifts
Lunges with Knee Lifts
1 minute
Alternating Hammer Curls
Alternating Hammer Curls
45 seconds
Mountain Climbers
Mountain Climbers
1 minute

Set 4: 1 round
Dumbbell Sumo Squats
Dumbbell Sumo Squats
1 minute
Squat Pulses
Squat Pulses
30 seconds
Dragon Squats
Dragon Squats
1 minute
Side Squats
Side Squats
1 minute
Drop Squats
Drop Squats
1 minute
Squat Jacks
Squat Jacks
30 seconds
Rest
Rest
1 minute

Set 5: 1 round
Alternating Bent Over Rows
Alternating Bent Over Rows
45 seconds
Reverse Lunges
Reverse Lunges
1 minute
Dumbbell Upright Rows
Dumbbell Upright Rows
45 seconds
Burpees
Burpees
1 minute

Set 6: 1 round
Prisoner Squats
Prisoner Squats
1 minute
Bottom to Bottom Squats
Bottom to Bottom Squats
1 minute
Three direction lunge on right leg
1 minute
Three direction lunge on left leg
1 minute
Squats with Raised Arms
Squats with Raised Arms
1 minute
Ice Skaters
Ice Skaters
1 minute

Set 7: 1 round
Floor Wipers
Floor Wipers
30 seconds
Bicycle Crunches
Bicycle Crunches
30 seconds
Crunches
Crunches
30 seconds
Scissor Kicks
Scissor Kicks
30 seconds
Reverse Crunches
Reverse Crunches
30 seconds
Elbow Plank
Elbow Plank
30 seconds
Cross Body Crunches
Cross Body Crunches
30 seconds
Vertical Leg Crunches
Vertical Leg Crunches
30 seconds
Leg Lifts
Leg Lifts
30 seconds
Sit-Ups
Sit-Ups
30 seconds

Set 8: 1 round
Right Quad Stretch
Right Quad Stretch
20 seconds
Left Quad Stretch
Left Quad Stretch
20 seconds
Hamstring Stretches
Hamstring Stretches
40 seconds
Small Reverse Arm Circles
Small Reverse Arm Circles
20 seconds
Small Forward Arm Circles
Small Forward Arm Circles
20 seconds


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