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Exercises

Set 1: 1 round
Bike Slowly
Bike Slowly
1 minute

Set 2: 10 rounds
Bike Quickly
Bike Quickly
30 seconds
Bike Slowly
Bike Slowly
30 seconds

Set 3: 1 round
Finished
Finished
1 minute

Set 4: 1 round
Rowing Machine
Rowing Machine
6 minutes
Finished
1 minute

Set 5: 3 rounds
Butt Lifts
30 seconds
Rest
Rest
10 seconds
Crunches
Crunches
30 seconds
Rest
Rest
10 seconds
Bicycle Legs
Bicycle Legs
30 seconds
Rest
Rest
10 seconds

Set 6: 1 round
Stand Up
Stand Up
20 seconds

Set 7: 3 rounds
Dumbell Back Row
Dumbell Back Row
30 seconds
Hammer Curls
Hammer Curls
30 seconds
Dumbbell Front Raises
Dumbbell Front Raises
30 seconds
Standing Dumbbell Lunges
Standing Dumbbell Lunges
30 seconds
Alternating Bicep Curls
Alternating Bicep Curls
30 seconds
Dumbbell Squats
Dumbbell Squats
30 seconds
Rest
Rest
20 seconds

Set 8: 10 rounds
Jog Slowly Or Walk
Jog Slowly Or Walk
30 seconds
Maintain a straight and erect posture with your head up and back straight.
Run
1 minute

Set 9: 1 round
Stop
Stop
30 seconds


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