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Exercises

Set 1: 5 rounds
Jog on the Spot
Jog on the Spot
1 minute
High Knees
High Knees
30 seconds
Rest
Rest
30 seconds

Set 2: 1 round
Dumbbell Lunge and Rotation
Dumbbell Lunge and Rotation
1 minute
Rest
Rest
30 seconds
Lunges with Knee Lifts
Lunges with Knee Lifts
1 minute
Rest
Rest
30 seconds
Posture: slight forward lean, back arched, head facing forward.
Kettlebell Swings
1 minute
Rest
Rest
30 seconds
One Armed Row - Right
30 seconds
One-Armed Row - Left
30 seconds
Rest
Rest
30 seconds
Alternating Kettlebell Swings
Alternating Kettlebell Swings
1 minute
Rest
30 seconds
Power Cleans
1 minute
Rest
30 seconds
Mountain Climbers
Mountain Climbers
30 seconds
Rest
Rest
30 seconds

Set 3: 1 round
Crunches
Crunches
1 minute
Elbow Plank
Elbow Plank
1 minute
Chest Press
Chest Press
1 minute
Russian Twists
Russian Twists
1 minute
Rest
Rest
25 seconds

Set 4: 1 round
Plank Lateral Walk
Plank Lateral Walk
1 minute
Rest
Rest
20 seconds
Alternating Bicep Curls
Alternating Bicep Curls
1 minute
Dumbbell Squats
Dumbbell Squats
1 minute
Rest
Rest
20 seconds
Step Ups
Step Ups
5 minutes

Set 5: 1 round
Left Arm Cross Stretch
Left Arm Cross Stretch
15 seconds
Right Arm Cross Stretch
Right Arm Cross Stretch
15 seconds
Hamstring Stretches
Hamstring Stretches
30 seconds
Standing Forward Bend
Standing Forward Bend
30 seconds


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