OWN YOUR WORKOUT
Download our FREE app!
Download_app_store_ios   Download_google_play_android_172x51

Exercises

Set 1: 1 round
Seated Forward Bend
Seated Forward Bend
20 seconds
Seated Leg Lifts
Seated Leg Lifts
30 seconds
Stand-up
Stand-up
30 seconds
Stretch - Standing Overhead Arm
Stretch - Standing Overhead Arm
15 seconds
Stretch - Standing Side Single Arm
Stretch - Standing Side Single Arm
30 seconds

Set 2: 2 rounds
Cross Knees to Elbows
Cross Knees to Elbows
45 seconds
Dumbbell Side Bends
Dumbbell Side Bends
1 minute
Rest
Rest
25 seconds

Set 3: 2 rounds
Transition
Transition
3 seconds
Alternating Crunch To Hip Bridge
Alternating Crunch To Hip Bridge
15 reps
Rest
Rest
10 seconds
Alternate Seated Leg Raises
Alternate Seated Leg Raises
1 minute
Bicycle Crunches
Bicycle Crunches
45 seconds
Rest
Rest
20 seconds
Ab Curls
Ab Curls
45 seconds
Ab Chop Ups
Ab Chop Ups
1 minute
Transition
Transition
3 seconds
The Saw
The Saw
45 seconds
Seated Side Stretch
Seated Side Stretch
30 seconds
Rest
Rest
20 seconds

Set 4: 2 rounds
Sliders
Sliders
1 minute
Diagonal Crunch
Diagonal Crunch
45 seconds
Floor Wipers
Floor Wipers
45 seconds
Rest
Rest
20 seconds

Set 5: 2 rounds
Transition
Transition
3 seconds
Elbow Plank Alt Leg Taps To Forward Lean
Elbow Plank Alt Leg Taps To Forward Lean
1 minute
Cat Cow
Cat Cow
30 seconds
Alternating Thread The Needle
Alternating Thread The Needle
45 seconds
Alternating Side Planks
Alternating Side Planks
1 minute
Alligator Walk
Alligator Walk
45 seconds
Rest
Rest
45 seconds

Set 6: 1 round
Transition
Transition
3 seconds
SuitCases
SuitCases
45 seconds
Bent Knee Twists
Bent Knee Twists
45 seconds
Sit Ups with Reach Ups
Sit Ups with Reach Ups
2 minutes

Set 7: 2 rounds
Rest
Rest
25 seconds
Toe Touch Single Arm
Toe Touch Single Arm
1 minute
Rest
Rest
10 seconds
Explosive Hamstring Sit-Up Rolls
Explosive Hamstring Sit-Up Rolls
1 minute
Lying Spinal Twist
Lying Spinal Twist
30 seconds
V-Ups and Roll-Ups
V-Ups and Roll-Ups
1 minute
Rest
Rest
25 seconds

Set 8: 2 rounds
Transition
Transition
3 seconds
Plank Up-Down(or 4 Shoulder Taps) to Mountain Climbers
Plank Up-Down(or 4 Shoulder Taps) to Mountain Climbers
1 minute
Rest
Rest
25 seconds
Low Plank To High Plank To Inchworm
Low Plank To High Plank To Inchworm
15 reps
Rest
Rest
15 seconds
Plank Pull Throughs
Plank Pull Throughs
20 reps
Spinal Roll
Spinal Roll
30 seconds
Full Scorpion Elbow Plank
Full Scorpion Elbow Plank
45 seconds
Rest
Rest
25 seconds

Set 9: 2 rounds
Transition
Transition
3 seconds
Half Cross Extensions
Half Cross Extensions
12 reps
Transition
Transition
3 seconds
Revolved Head to Knee
Revolved Head to Knee
45 seconds
Transition
Transition
3 seconds
Leg Lifts
Leg Lifts
45 seconds
Tree Climbs with Leg Extension
Tree Climbs with Leg Extension
2 minutes
Right Mermaid Pose
Right Mermaid Pose
30 seconds
Left Mermaid Pose
Left Mermaid Pose
30 seconds


Related Workouts

  • Abs And Cardio Burn
    Abs And Cardio Burn
    1 hour, Moderate
  • Core Burst
    Core Burst
    53 mins 15 secs, Intense
  • Yoga All Around
    Yoga All Around
    54 mins 15 secs, Intense
  • Aerobic & Cardio HIIT
    Aerobic & Cardio HIIT
    1 hr 2 mins, Moderate
  • Yoga Stability Blast
    Yoga Stability Blast
    58 mins 40 secs, Intense
  • Back in Shape
    Back in Shape
    50 mins 40 secs, Moderate