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Description

Need dumbbells, floor mat. Warm up NOT included.


Exercises

Set 1: 2 rounds
Dumbbell Bent Over Rows
Dumbbell Bent Over Rows
30 seconds
Alternating Bicep Curls
Alternating Bicep Curls
45 seconds
Squats
Squats
1 minute
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
30 seconds
Tricep Kickbacks
Tricep Kickbacks
30 seconds
Curtsy Lunge
Curtsy Lunge
45 seconds
Dumbbell Side Bends
Dumbbell Side Bends
30 seconds
Dumbbell Rear Lateral Raises
Dumbbell Rear Lateral Raises
30 seconds
Overhead Press
Overhead Press
30 seconds
Dumbbell Sumo Squats
Dumbbell Sumo Squats
45 seconds
Windmills
Windmills
30 seconds
Tricep Extensions
Tricep Extensions
30 seconds
Reverse Lunges
Reverse Lunges
45 seconds
T's
T's
30 seconds
Hammer Curls
Hammer Curls
45 seconds
Dumbbell Upright Rows
Dumbbell Upright Rows
30 seconds
Plie Squats with Tip Toes
Plie Squats with Tip Toes
30 seconds
Single Leg Balance with Leg Swings
Single Leg Balance with Leg Swings
1 minute
Wall Push-Ups
Wall Push-Ups
45 seconds
Dumbbell Front Raises
Dumbbell Front Raises
30 seconds
Dragon Squats
Dragon Squats
30 seconds
Wall Tricep Push-Ups
Wall Tricep Push-Ups
30 seconds
Rest
Rest
15 seconds

Set 2: 2 rounds
Transition
Transition
10 seconds
Glute Circles
Glute Circles
40 seconds
Bird Dog
Bird Dog
1 minute
Rest
Rest
10 seconds
Donkey Whips
Donkey Whips
40 seconds
Glute Kickbacks
Glute Kickbacks
40 seconds
Y-T-A
Y-T-A
30 seconds
Rest
Rest
10 seconds
Lying Scorpions
Lying Scorpions
30 seconds
Lying Supermans
Lying Supermans
20 seconds

Set 3: 1 round
Transition
Transition
20 seconds
Lying Right Leg Lifts
Lying Right Leg Lifts
30 seconds
Kneeling Left Side Plank
Kneeling Left Side Plank
45 seconds
Left Lying Clams
Left Lying Clams
30 seconds
Lying Right Leg Circles
Lying Right Leg Circles
20 seconds
Rest
Rest
10 seconds
Lying Right Leg Back Circles
Lying Right Leg Back Circles
20 seconds
Kneeling Elbow Plank
Kneeling Elbow Plank
30 seconds
Lying Left Leg Lifts
Lying Left Leg Lifts
30 seconds
Kneeling Right Side Plank
Kneeling Right Side Plank
45 seconds
Right Lying Clams
Right Lying Clams
30 seconds
Lying Left Leg Circles
Lying Left Leg Circles
20 seconds
Rest
Rest
10 seconds
Lying Left Leg Back Circles
Lying Left Leg Back Circles
20 seconds

Set 4: 1 round
Crunches
Crunches
20 seconds
Dumbbell Chest Press
Dumbbell Chest Press
30 seconds
Ankle Grabbers
Ankle Grabbers
30 seconds
Reverse Crunches
Reverse Crunches
20 seconds
Rest
Rest
10 seconds
Right Leg Circles
Right Leg Circles
20 seconds
Left Leg Circles
Left Leg Circles
20 seconds
Russian Twists
Russian Twists
30 seconds
Rest
Rest
10 seconds
Bicycle Crunches
Bicycle Crunches
30 seconds
Floor Bridge
Floor Bridge
20 seconds
Dumbbell Fly
Dumbbell Fly
30 seconds
Leg Lifts
Leg Lifts
20 seconds
Bent Knee Twists
Bent Knee Twists
30 seconds

Set 5: 1 round
Thread the Needle Stretch
Thread the Needle Stretch
1 minute
Fish Pose
Fish Pose
20 seconds
Double Leg Stretch
Double Leg Stretch
15 seconds
Cat Cow
Cat Cow
30 seconds
Child's Pose
Child's Pose
20 seconds
Cobra
Cobra
30 seconds
Downward Facing Dog
Downward Facing Dog
45 seconds
Right Half Pigeon
Right Half Pigeon
30 seconds
Downward Facing Dog
Downward Facing Dog
20 seconds
Left Half Pigeon
Left Half Pigeon
30 seconds
Rest
Rest
5 seconds
Half Frog Pose
Half Frog Pose
1 minute
Transition
Transition
10 seconds
Head to Knee
Head to Knee
1 minute
Seated Wide Angle
Seated Wide Angle
30 seconds
Heron Pose
Heron Pose
1 minute
Right Gate Pose
Right Gate Pose
30 seconds
Left Gate Pose
Left Gate Pose
30 seconds
Hamstring Stretches
Hamstring Stretches
1 minute
Left Arm Cross Stretch
Left Arm Cross Stretch
30 seconds
Right Arm Cross Stretch
Right Arm Cross Stretch
30 seconds
Quad Stretches
Quad Stretches
1 minute
Left Hip Flexor Stretch
Left Hip Flexor Stretch
30 seconds
Right Hip Flexor Stretch
Right Hip Flexor Stretch
30 seconds
Right IT Band Stretch
Right IT Band Stretch
30 seconds
Left IT Band Stretch
Left IT Band Stretch
30 seconds
Left Pyramid
Left Pyramid
30 seconds
Right Pyramid
Right Pyramid
30 seconds
Tricep Stretches
Tricep Stretches
1 minute
Chest Stretch
Chest Stretch
1 minute
90 Lat Stretch
90 Lat Stretch
30 seconds


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