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Exercises

Set 1: 1 round
Jog on the Spot
Effort: Moderate
Jog on the Spot
1 minute

Set 2: 3 rounds
Side Bends
Side Bends
15 reps
Cross Knees to Elbows
Cross Knees to Elbows
15 reps
Squats
Squats
20 reps
Rest
Rest
20 seconds

Set 3: 2 rounds
Jumping Jacks
Jumping Jacks
30 reps
High Knee Pulls
High Knee Pulls
15 seconds
Lunges
Lunges
15 reps
Rest
Rest
10 seconds
Side Lunges
Side Lunges
15 reps
Prisoner Squats
Prisoner Squats
20 reps
Rest
Rest
30 seconds

Set 4: 3 rounds
Ab Curls
Ab Curls
15 reps
Crunches
Crunches
15 reps
Rest
Rest
15 seconds
Diamond Crunches
Diamond Crunches
20 reps
Bicycle Crunches
Bicycle Crunches
15 reps
Rest
Rest
15 seconds
Left Oblique Crunches
Left Oblique Crunches
15 reps
Right Oblique Crunches
Right Oblique Crunches
15 reps
Rest
Rest
15 seconds
Floor Bridge
Floor Bridge
30 seconds
Russian Twists
Russian Twists
20 reps
Rest
Rest
15 seconds
Leg Raises
Leg Raises
20 reps

Set 5: 1 round
Elbow Plank
Elbow Plank
1 minute
Rest
Rest
30 seconds
Cobra
Cobra
30 seconds
Y-T-A
Y-T-A
20 reps
Corpse
Corpse
1 minute


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