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Exercises

Set 1: 1 round
Jumping Jacks
Jumping Jacks
1 minute
Seal Jacks
Seal Jacks
1 minute
High Knees
High Knees
1 min 10 secs
Rest
Rest
30 seconds

Set 2: 2 rounds
Jumping Lunges
Jumping Lunges
20 seconds
Rest
Rest
10 seconds
Dumbbell Lunges
Dumbbell Lunges
20 seconds
Rest
Rest
10 seconds
Dumbbell Squats
Dumbbell Squats
20 seconds
Rest
Rest
10 seconds
Dumbbell Side Lunge and Touch
Dumbbell Side Lunge and Touch
20 seconds
Rest
Rest
10 seconds
High Knees
High Knees
20 seconds

Set 3: 1 round
Rest
Rest
1 minute

Set 4: 2 rounds
Alternating Bicep Curls
Alternating Bicep Curls
20 seconds
Rest
Rest
10 seconds
Hammer Curls
Hammer Curls
20 seconds
Rest
Rest
10 seconds
Chest Press
Chest Press
20 seconds
Rest
Rest
10 seconds
Bent Over Row
Bent Over Row
20 seconds
Rest
Rest
10 seconds
High Knees
High Knees
20 seconds

Set 5: 1 round
Rest
Rest
1 minute

Set 6: 1 round
Plank
Plank
1 minute
Rest
Rest
10 seconds

Set 7: 2 rounds
Bicycle Crunches
Bicycle Crunches
30 seconds
Rest
Rest
10 seconds
Hip Rock N Raises
Hip Rock N Raises
30 seconds
Rest
Rest
10 seconds
Left Oblique V-Ups
Left Oblique V-Ups
30 seconds
Rest
Rest
10 seconds
Right Oblique V-Ups
Right Oblique V-Ups
30 seconds
Rest
Rest
10 seconds
Russian Twists
Russian Twists
30 seconds
Rest
Rest
10 seconds
High Knees
High Knees
20 seconds

Set 8: 1 round
Rest
Rest
1 minute

Set 9: 1 round
 Russian Twists
Russian Twists
1 minute
Rest
Rest
30 seconds
 Plank
Plank
1 minute
 Rest
Rest
1 minute

Set 10: 1 round
Child's Pose
Child's Pose
1 minute
Side Bends
Side Bends
1 minute
Right Arm Cross Stretch
Right Arm Cross Stretch
30 seconds
Left Arm Cross Stretch
Left Arm Cross Stretch
30 seconds


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