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Exercises

Set 1: 1 round
Neck Stretches
30 seconds
Shoulder Stretches
Shoulder Stretches
30 seconds
Small Forward Arm Circles
Small Forward Arm Circles
15 seconds
Small Reverse Arm Circles
Small Reverse Arm Circles
15 seconds
Torso Twists
Torso Twists
20 seconds
Body Circles
Body Circles
40 seconds
Lateral Leg Lifts
Lateral Leg Lifts
1 minute
Rotating Toe Touches
Rotating Toe Touches
40 seconds
Right And Left Leg Lunges
40 seconds
Alternating Side Reaches
Alternating Side Reaches
40 seconds
Rest
20 seconds

Set 2: 1 round
High Knee Pulls
High Knee Pulls
1 minute
Side Cross Kicks
Side Cross Kicks
1 minute
Standing Knee to Elbow Cross
Standing Knee to Elbow Cross
1 minute
Deep Lunges
Deep Lunges
1 minute
Rest
20 seconds

Set 3: 1 round
Front Back Hops in Place
Front Back Hops in Place
1 minute

Set 4: 1 round
Prisoner Squats
Prisoner Squats
35 seconds
Sumo Squats
45 seconds
Dumbbell Squats
Dumbbell Squats
35 seconds
Overhead Press
Overhead Press
40 seconds
Dumbbell Bent Over Rows
Dumbbell Bent Over Rows
40 seconds
Rest
20 seconds

Set 5: 1 round
Bird Dog
Bird Dog
40 seconds
Cobra
40 seconds
Downward Facing Dog
Downward Facing Dog
40 seconds
Downward-Facing Dog with Right Leg And Left Raise
Downward-Facing Dog with Right Leg And Left Raise
1 minute
Rest
20 seconds

Set 6: 1 round
Plank
Plank
30 seconds
Mountain Climbers
Mountain Climbers
40 seconds
Russian Twists
Russian Twists
1 minute
Floor Bridge
Floor Bridge
40 seconds
Crunches
Crunches
30 seconds
Bicycle Crunches
40 seconds
Floor Wipers
Floor Wipers
40 seconds
Rest
20 seconds

Set 7: 1 round
Cat Cow
Cat Cow
1 minute

Set 8: 1 round
Childs Pose
1 minute

Set 9: 1 round
Meditation
1 minute


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