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Exercises

Set 1: 1 round
Warm Up 2 Minutes
2 minutes

Set 2: 1 round
Seated Flat At 3
30 seconds
2 Turns Up
1 minute
2 More Turns Up And Stand
1 minute
2 Turns Off
45 seconds

Set 3: 1 round
Seated Flat At 5
1 minute
2 Turns Up And Stand
1 minute
2 Off. Seated Flat
1 minute
2 On And Stand
30 seconds

Set 4: 1 round
Seated Flat At 4
1 minute
1 Turn On. Run
1 minute
1 On. Stand And Sprint
1 minute

Set 5: 1 round
Seated Flat At A 3
30 seconds
2 Turns On
1 minute
2 On And Stand
1 minute
2 Off
1 minute

Set 6: 1 round
Seated Flat At A 5
1 minute
2 On And Stand
1 minute
2 Off And Sit
1 minute
2 On And Stand
1 minute

Set 7: 1 round
3 Off. Seated Flat
1 minute
1 Turn On
1 minute
1 Turn On
1 minute
1 On Stand And Sprint
1 minute

Set 8: 1 round
1 Off. Seated Flat
1 minute
1/2 On
1 minute
1/2 On
1 minute
1/2 On
1 minute
1/2 On And Stand
1 minute
Rest
10 seconds

Set 9: 1 round
5 Turns Off And Sit
30 seconds
2 On
1 minute
2 On And Stand
1 minute
2 Off
45 seconds

Set 10: 1 round
Seatwd Flat
1 minute
2 On And Stand
1 minute
2 Off And Sit
1 minute
Rest
10 seconds

Set 11: 1 round
3 Off And Sit
1 minute
1 On
1 minute
1 On. Stand And Sprint
1 minute

Set 12: 1 round
Jumps 4 Count
1 minute
Jumps 2 Count
1 minute
Hover Jumps 4 Count
1 minute
Hover Jumps 2 Count
1 minute

Set 13: 1 round
1 Off And Sit
1 minute
1 Off
1 minute

Set 14: 1 round
Cool Down
1 minute


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