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Exercises

Set 1: 1 round
Squat Hops with a Half Turn
Squat Hops with a Half Turn
10 reps
Squat Hops with a Quarter Turn
Squat Hops with a Quarter Turn
10 reps
Squat Pulses
Squat Pulses
10 reps
Squat Jumps
Squat Jumps
10 reps
Squat Side Kicks
Squat Side Kicks
10 reps
Squats
Squats
10 reps
Squats with Raised Arms
Squats with Raised Arms
10 reps
Prisoner Squats
Prisoner Squats
10 reps
Rest
Rest
20 seconds
Right Side Lunges to Leg Balance
Right Side Lunges to Leg Balance
20 reps
Left Side Lunges to Leg Balance
Left Side Lunges to Leg Balance
20 reps
Rotating Lunges
Rotating Lunges
20 reps
Side Lunges
Side Lunges
20 reps

Set 2: 1 round
Pogo Hops
Pogo Hops
45 seconds
Mummy Kicks
Mummy Kicks
45 seconds
Over Over Unders
Over Over Unders
45 seconds
Plyo Jacks
Plyo Jacks
45 seconds
Plyo Lunges
Plyo Lunges
45 seconds
Plyo Side Lunges to Touch
Plyo Side Lunges to Touch
45 seconds
Rest
Rest
20 seconds

Set 3: 1 round
Frog Crunches
Frog Crunches
20 reps
Full Ab Curls
Full Ab Curls
20 reps
Half Cross Extensions
Half Cross Extensions
20 reps
Hamstring Sit-Up Rolls
Hamstring Sit-Up Rolls
20 reps
Hip Rock N Raises
Hip Rock N Raises
15 reps
Rest
Rest
20 seconds
Hollow Body Holds
Hollow Body Holds
20 reps
Jack Knife
Jack Knife
20 reps
Knee Hugs
Knee Hugs
20 reps

Set 4: 1 round
Elbow Plank with Leg Lifts
Elbow Plank with Leg Lifts
1 min 5 secs
Elbow to Knee Bird Dogs
Elbow to Knee Bird Dogs
1 min 5 secs
Rest
Rest
20 seconds
Elbows to Hands Plank
Elbows to Hands Plank
1 min 5 secs
Inchworms
Inchworms
1 min 5 secs
Rest
Rest
15 seconds
Left Arm Cross Stretch
Left Arm Cross Stretch
30 seconds
Right Arm Cross Stretch
Right Arm Cross Stretch
30 seconds
Left Hamstring Stretch
Left Hamstring Stretch
30 seconds
Right Hamstring Stretch
Right Hamstring Stretch
30 seconds
Left IT Band Stretch
Left IT Band Stretch
30 seconds
Right IT Band Stretch
Right IT Band Stretch
30 seconds


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