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Exercises

Set 1: 1 round
Cardio Warm Up
Effort: Moderate
Cardio Warm Up
1 minute
Rest
Rest
10 seconds
Butt Kickers
Effort: Moderate
Butt Kickers
30 seconds
Rest
Rest
10 seconds
Alternating Side Reaches
Effort: Moderate
Alternating Side Reaches
1 minute
Rest
Rest
10 seconds
Arm Pumps
Effort: Moderate
Arm Pumps
1 minute
Rest
Rest
10 seconds
High Knees
Effort: Moderate
High Knees
30 seconds
Rest
Rest
10 seconds
Prisoner Squats
Prisoner Squats
30 seconds
Rest
Rest
10 seconds
Jumping Jacks
Effort: Moderate
Jumping Jacks
30 seconds
Rest
Rest
10 seconds
Alternating Roundkicks
Effort: Moderate
Alternating Roundkicks
2 minutes
Crosses
Effort: Moderate
Crosses
2 minutes
Rest
Rest
10 seconds
Double Knees
Effort: Moderate
Double Knees
2 minutes
Jabs
Effort: Moderate
Jabs
2 minutes
Rest
Rest
10 seconds
Front Kicks
Effort: Moderate
Front Kicks
2 minutes
Jab Cross Hook Elbow Right
Effort: Moderate
Jab Cross Hook Elbow Right
1 minute
Jab Cross Hook Elbow Left
Effort: Moderate
Jab Cross Hook Elbow Left
1 minute
Rest
Rest
10 seconds
Foot Taps
Effort: Moderate
Foot Taps
2 minutes
Upper Cuts
Effort: Moderate
Upper Cuts
2 minutes
Rest
Rest
10 seconds
Rapid Punches
Effort: Moderate
Rapid Punches
30 seconds
Rest
Rest
1 minute
Plank
Plank
30 seconds
Rest
Rest
10 seconds
Elbow Plank
Elbow Plank
30 seconds
Rest
Rest
10 seconds
Russian Twists
Russian Twists
30 seconds
Floor Bridge
Floor Bridge
1 minute
Rest
Rest
10 seconds
Crunches
Crunches
1 minute
Alternating Side Crunches
Alternating Side Crunches
1 minute
Rest
Rest
10 seconds
Bicycle Crunches
Bicycle Crunches
1 minute
Ankle Grabbers
Ankle Grabbers
1 minute
Rest
Rest
10 seconds
Neck Side Rotations
Neck Side Rotations
25 seconds
Lateral Neck Stretches
Lateral Neck Stretches
20 seconds
Pec Opener
Pec Opener
1 minute
Rolling Back Stretch
Rolling Back Stretch
30 seconds
Head to Knee
Head to Knee
45 seconds
Child's Pose
Child's Pose
45 seconds
Lying Hamstring Stretches
Lying Hamstring Stretches
1 minute
Corpse
Corpse
30 seconds


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