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Exercises

Set 1: 1 round
Chin to Chest Stretch
Chin to Chest Stretch
15 seconds
Left Lateral Neck Stretch
Left Lateral Neck Stretch
15 seconds
Right Lateral Neck Stretch
Right Lateral Neck Stretch
15 seconds
Clockwise Neck Rolls
Clockwise Neck Rolls
15 seconds
Counter clockwise Neck Rolls
Counter clockwise Neck Rolls
15 seconds

Set 2: 2 rounds
Left Arm Cross Stretch
Left Arm Cross Stretch
15 seconds
Right Arm Cross Stretch
Right Arm Cross Stretch
15 seconds

Set 3: 2 rounds
Right Side Stretch
Right Side Stretch
15 seconds
Left Side Stretch
Left Side Stretch
15 seconds

Set 4: 1 round
Right Quad Stretch
Right Quad Stretch
15 seconds
Left Quad Stretch
Left Quad Stretch
15 seconds
Hip Flexor Stretch Right
Hip Flexor Stretch Right
15 seconds
Hip Flexor Stretch Left
Hip Flexor Stretch Left
15 seconds
Right Hamstring Stretch
Right Hamstring Stretch
15 seconds
Left Hamstring Stretch
Left Hamstring Stretch
15 seconds

Set 5: 1 round
Indian Style Center Leg Stretch
Indian Style Center Leg Stretch
15 seconds
Center Leg Stretch
Center Leg Stretch
15 seconds
Wide Right Leg Stretch
Wide Right Leg Stretch
15 seconds
Wide Left Leg Stretch
Wide Left Leg Stretch
15 seconds
Seated Leg Stretch
Seated Leg Stretch
15 seconds
Lying Hip and Glute Stretch
Lying Hip and Glute Stretch
15 seconds

Set 6: 1 round
Butt Lifts
15 seconds
Scissor Kicks
Scissor Kicks
15 seconds

Set 7: 1 round
Weighted Sumo Squat
Weighted Sumo Squat
15 seconds
Bottom to Bottom Squats
Bottom to Bottom Squats
15 seconds

Set 8: 1 round
Horizontal Goblet Squats
Horizontal Goblet Squats
15 seconds
Vertical Goblet Squats
Vertical Goblet Squats
15 seconds
Dumbbell Squats
Dumbbell Squats
15 seconds

Set 9: 2 rounds
Squats
Squats
15 seconds

Set 10: 2 rounds
Standing Dumbbell Lunges
Standing Dumbbell Lunges
15 seconds

Set 11: 1 round
Squats with Raised Arms
Squats with Raised Arms
15 seconds

Set 12: 1 round
Elbow Plank
Elbow Plank
20 seconds

Set 13: 1 round
Crunches
Crunches
15 seconds
Bicycle Crunches
Bicycle Crunches
20 seconds

Set 14: 1 round
Sit-Ups
Sit-Ups
10 seconds

Set 15: 1 round
Mountain Climbers
Mountain Climbers
20 seconds

Set 16: 1 round
Cool Down Jogging
Cool Down Jogging
2 minutes


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