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Exercises

Set 1: 1 round
Thrusters
30 seconds
One Armed Row - Right
30 seconds
Glute Kickbacks-right
30 seconds
Thrusters
30 seconds
One-Armed Row - Left
30 seconds
Glute Kickbacks-left
30 seconds

Set 2: 2 rounds
Dumbbell Push ups
Dumbbell Push ups
30 seconds
Glute Kickbacks
30 seconds
Dumbbell Slams
30 seconds

Set 3: 2 rounds
Dumbbell Woodchops- Right To Left
Dumbbell Woodchops- Right To Left
30 seconds
Dumbbell Woodchops- Left To Right
Dumbbell Woodchops- Left To Right
30 seconds
Dumbbell Sumo Squats
Dumbbell Sumo Squats
30 seconds
Glute Combo Kickback
Glute Combo Kickback
30 seconds

Set 4: 2 rounds
Lying Supermans
Lying Supermans
30 seconds
Full Plank and Knee Draw
Full Plank and Knee Draw
30 seconds
Mountain Climbers
Mountain Climbers
30 seconds

Set 5: 1 round
Right Side Stretch
Right Side Stretch
20 seconds
Left Side Stretch
Left Side Stretch
20 seconds
Left Lateral Neck Stretch
Left Lateral Neck Stretch
20 seconds
Right Lateral Neck Stretch
Right Lateral Neck Stretch
20 seconds
Quad Stretches
Quad Stretches
20 seconds
Tricep Stretches
Tricep Stretches
20 seconds


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