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Exercises

Set 1: 3 rounds
Shoulder Opener with Band
Shoulder Opener with Band
10 reps
Rear Delt Squeeze with Band
Rear Delt Squeeze with Band
10 reps
Rest
Rest
1 minute

Set 2: 2 rounds
Dumbbell Front Raises
Dumbbell Front Raises
10 reps
Dumbell Back Row
Dumbell Back Row
30 reps
Rest
Rest
30 seconds
Overhead Presses
Overhead Presses
10 reps
Rest
Rest
30 seconds
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
10 reps
Rest
Rest
2 minutes

Set 3: 2 rounds
Dumbbell Front Raises
Dumbbell Front Raises
10 reps
Rest
Rest
30 seconds
Overhead Presses
Overhead Presses
10 reps
Rest
Rest
30 seconds
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
10 reps
Rest
Rest
2 minutes

Set 4: 3 rounds
Overhead Presses
Overhead Presses
10 reps
Transition
Transition
20 seconds
Dumbbell Romanian Deadlifts
Dumbbell Romanian Deadlifts
10 reps
Rest
Rest
2 minutes

Set 5: 3 rounds
Cross Leg Sit Ups
Cross Leg Sit Ups
10 reps
Rest
Rest
1 minute
Sit Ups with Ball Zig Zags
Sit Ups with Ball Zig Zags
20 reps
Rest
Rest
2 minutes
Inchworms
Inchworms
10 reps
Rest
Rest
2 minutes

Set 6: 1 round
Hamstring Stretches
Hamstring Stretches
1 minute
Side Bends
Side Bends
1 minute
Quad Stretch in Right Low Lunge
Quad Stretch in Right Low Lunge
30 seconds
Quad Stretch in Right Low Lunge
Quad Stretch in Right Low Lunge
30 seconds
Child's Pose
Child's Pose
1 minute


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