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Exercises

Set 1: 2 rounds
Prisoner Squats
Prisoner Squats
45 seconds
Rest
Rest
18 seconds
Side Lunges
Side Lunges
45 seconds
Rest
Rest
18 seconds

Set 2: 2 rounds
Squats
Squats
45 seconds
Rest
Rest
20 seconds
Dragon Squats
Dragon Squats
45 seconds
Rest
Rest
20 seconds

Set 3: 2 rounds
Burpees
Burpees
45 seconds
Rest
Rest
25 seconds
Duck Walk
Duck Walk
45 seconds
Rest
Rest
20 seconds

Set 4: 2 rounds
Dumbbell Sumo Squats
Dumbbell Sumo Squats
45 seconds
Rest
Rest
20 seconds
Froggy Jumps
Froggy Jumps
45 seconds
Rest
Rest
20 seconds

Set 5: 2 rounds
Glute Reverse Squats
Glute Reverse Squats
45 seconds
Rest
Rest
20 seconds
Floor Bridge
Floor Bridge
45 seconds
Rest
Rest
20 seconds

Set 6: 1 round
Explosive Mountain Climbers
Explosive Mountain Climbers
1 minute
Rest
Rest
25 seconds
Ice Skaters
Ice Skaters
1 minute
Rest
Rest
25 seconds
Pogo Hops
Pogo Hops
1 minute
Rest
Rest
25 seconds

Set 7: 1 round
Hamstring Stretches
Hamstring Stretches
20 seconds
Quad Stretches
Quad Stretches
20 seconds
Chest Stretch
Chest Stretch
20 seconds


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