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Exercises

Set 1: 1 round
Neck Rotations
20 seconds
Arm Rotations
20 seconds
Torso Twists
Torso Twists
20 seconds
Jog In Place
20 seconds
Butt Kicks
Butt Kicks
20 seconds
High Knees
High Knees
20 seconds
Jumping Jacks
Jumping Jacks
20 seconds
Leg Overs
20 seconds
Knee Overs
20 seconds
Single Leg Balance with Leg Swings
Single Leg Balance with Leg Swings
20 seconds
Push-Ups
20 seconds
Elbow Plank
Elbow Plank
20 seconds
Bottom to Bottom Squats
Bottom to Bottom Squats
20 seconds
Diamond Push Ups
Diamond Push Ups
20 seconds
Crunches
Crunches
20 seconds
Lunges
Lunges
20 seconds
Twist Push-ups
20 seconds
Flutter Kicks
Flutter Kicks
20 seconds
Lateral Side-stepping lunges
Lateral Side-stepping lunges
20 seconds
Burpees
Burpees
20 seconds
Cross Body Crunches
Cross Body Crunches
20 seconds
Quick Feet
20 seconds
Dips with Leg Extension
Dips with Leg Extension
20 seconds
Side Elbow Planks
20 seconds
Side Cross Kicks
Side Cross Kicks
20 seconds
Cobra
Cobra
20 seconds
Floor Bridge
Floor Bridge
20 seconds
High Knees
High Knees
20 seconds
Spiderman Push Ups
20 seconds
Bicycle Legs
Bicycle Legs
20 seconds
Squat Jumps
Squat Jumps
20 seconds
Mountain Climbers
Mountain Climbers
20 seconds
Elbow Plank
Elbow Plank
20 seconds
Wall Sit
Wall Sit
20 seconds
Renegade Row with Push-up
Renegade Row with Push-up
20 seconds
Leg Lifts
Leg Lifts
20 seconds
Ski Jumps
20 seconds
Run 1 Mile
Run 1 Mile
12 minutes
Small Reverse Arm Circles
Small Reverse Arm Circles
10 seconds
Small Forward Arm Circles
Small Forward Arm Circles
10 seconds
Windmills
20 seconds
Slow High Knees
15 seconds
Jumping Jacks
Jumping Jacks
15 seconds
Cool Down Jogging
Cool Down Jogging
10 seconds
Body Circles
Body Circles
10 seconds
Left Arm Cross Stretch
Left Arm Cross Stretch
10 seconds
Right Arm Cross Stretch
Right Arm Cross Stretch
10 seconds
Left Tricep Stretch
Left Tricep Stretch
10 seconds
Right Tricep Stretch
Right Tricep Stretch
10 seconds
Left Quad Stretch
Left Quad Stretch
10 seconds
Right Quad Stretch
Right Quad Stretch
10 seconds
Lying Hamstring Stretches
Lying Hamstring Stretches
20 seconds
Upper Back Swimmer Stretches
Upper Back Swimmer Stretches
10 seconds
Chest Stretch Pull Back
10 seconds
Wall Calf Stretches
Wall Calf Stretches
20 seconds
IT Band Seated Spiral Stretches
IT Band Seated Spiral Stretches
20 seconds
Groin Stretch (butterfly)
10 seconds


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