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Exercises

Set 1: 1 round
March In Place
30 seconds
Run In Place
45 seconds
Jumping Jacks
Jumping Jacks
45 seconds
Run Lunges
45 seconds
Side To Side Head Rolls
45 seconds
Chest-arm-shoulder Stretch
45 seconds
Right Side Stretch
Right Side Stretch
30 seconds
Left Side Stretch
Left Side Stretch
30 seconds
Small Forward Arm Circles
Small Forward Arm Circles
30 seconds
Big Forward Arm Circles
Big Forward Arm Circles
30 seconds
Small Reverse Arm Circles
Small Reverse Arm Circles
30 seconds
Small Reverse Arm Circles
Small Reverse Arm Circles
30 seconds

Set 2: 1 round
Push-Ups
Push-Ups
2 minutes
Pull-ups
Pull-ups
1 minute
Military Pushups
2 minutes
Reverse Grip Pull Ups
1 minute
Rest
Rest
2 minutes
Wide Fly Pushups
2 minutes
Closed Grip Overhand Pull Up
1 minute
Decline Push Up
2 minutes
Dumbbell Bent Over Rows
Dumbbell Bent Over Rows
2 minutes
Stretch, Water, Rest
2 minutes
Diamond Push Ups
Diamond Push Ups
2 minutes
Lawn Mowers (right)
1 minute
Dive Bomber Pushups
2 minutes
Back Fly
1 minute

Set 3: 1 round
Pull-ups
Pull-ups
1 minute
Push-Ups
Push-Ups
1 minute
Reverse Grip Pull Ups
1 minute
Millitary Push Ups
1 minute
Stretch
1 minute
Closed Grip Overhand Pullup
1 minute
Wide Fly Pushup
1 minute
Dumbbell Bent Over Rows
Dumbbell Bent Over Rows
2 minutes
Decline Pushups
1 minute
Lawn Mower Left
1 minute
Diamond Push Ups
Diamond Push Ups
1 minute
Back Fly
1 minute
Dive Bomber
1 minute

Set 4: 1 round
Shakers
30 seconds
Huggers
30 seconds
Side Stretch Left
45 seconds
Side Stretch Right
45 seconds
Hamstring Stretches
Hamstring Stretches
45 seconds
Cat Cow
Cat Cow
45 seconds
Extended Child's Pose
45 seconds


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