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Exercises

Set 1: 1 round
Seal Jacks
Seal Jacks
30 seconds
Big Forward Arm Circles
Big Forward Arm Circles
15 seconds
Big Reverse Arm Circles
Big Reverse Arm Circles
15 seconds
Butt Kickers
Butt Kickers
30 seconds
Jog Quickly on the Spot
Jog Quickly on the Spot
30 seconds
Try tree pose with prayer hands.
Left Leg Tree Pose
15 seconds
Try tree pose with prayer hands.
Right Leg Tree Pose
15 seconds
Cross Jacks
Cross Jacks
30 seconds
Left Leg Front-and-Back Lunges
Left Leg Front-and-Back Lunges
15 seconds
Right Leg Front-and-Back Lunges
Right Leg Front-and-Back Lunges
15 seconds
Knees to Elbows
Knees to Elbows
30 seconds
Over Over Unders
Over Over Unders
30 seconds
Duck Walk
30 seconds

Set 2: 1 round
Reverse Lunges
Reverse Lunges
1 minute
Rest
Rest
50 seconds
Reverse Lunges
Reverse Lunges
1 minute
Rest
Rest
1 min 50 secs
Lying Supermans
Lying Supermans
1 minute
Rest
Rest
50 seconds
Flying Supermans
Flying Supermans
1 minute
Rest
Rest
50 seconds
Supermans
Supermans
1 minute
Rest
Rest
1 min 50 secs
Squat Jumps
Squat Jumps
1 minute
Rest
Rest
50 seconds
Squat Jumps
Squat Jumps
1 minute
Rest
Rest
1 min 50 secs
Step Ups
Step Ups
1 minute
Rest
Rest
50 seconds
Step Ups
Step Ups
1 minute
Rest
Rest
1 min 50 secs
Wall Push Ups
Wall Push Ups
1 minute
Rest
Rest
50 seconds
Wall Push Ups
Wall Push Ups
1 minute
Rest
Rest
1 min 50 secs
Left Warrior 3
Left Warrior 3
30 seconds
Rest
Rest
25 seconds
Right Warrior 3
Right Warrior 3
30 seconds
Rest
Rest
55 seconds
Table Top Half Push-Up
1 minute
Rest
Rest
50 seconds
Table Top Half Push-Up
1 minute
Rest
Rest
1 min 50 secs
Tip Toe Squats
Tip Toe Squats
1 minute
Rest
Rest
50 seconds
Tip Toe Squats
Tip Toe Squats
1 minute
Rest
Rest
1 min 50 secs
Wall Push-Ups with Leg Lifts
Wall Push-Ups with Leg Lifts
1 minute
Rest
Rest
50 seconds
Wall Push-Ups with Leg Lifts
Wall Push-Ups with Leg Lifts
1 minute
Rest
Rest
1 min 50 secs
Crunches
Crunches
1 minute
Rest
Rest
50 seconds
Crunches
Crunches
1 minute
Rest
Rest
1 min 50 secs
Vertical Leg Crunches
Vertical Leg Crunches
1 minute
Rest
Rest
50 seconds
Vertical Leg Crunches
Vertical Leg Crunches
1 minute
Rest
Rest
1 min 50 secs
Tip Toe Squats
Tip Toe Squats
1 minute
Rest
Rest
50 seconds
Tip Toe Squats
Tip Toe Squats
1 minute
Rest
Rest
1 min 50 secs
Cross Body Crunches
Cross Body Crunches
1 minute
Rest
Rest
50 seconds
Cross Body Crunches
Cross Body Crunches
1 minute
Rest
Rest
1 min 50 secs
Tricep Dips
Tricep Dips
1 minute
Rest
Rest
1 min 50 secs
Prisoner Squats
Prisoner Squats
1 minute
Rest
Rest
1 min 50 secs
Bent Knee Hip Raises
Bent Knee Hip Raises
1 minute
Rest
Rest
1 min 50 secs
Wall Calf Stretches
Wall Calf Stretches
1 minute
Rest
Rest
1 min 50 secs
Bird Dog
Bird Dog
1 minute
Rest
Rest
1 min 50 secs
Wall Calf Stretches
Wall Calf Stretches
1 minute
Rest
Rest
1 min 50 secs
Flutter Kicks
Flutter Kicks
1 minute
Rest
Rest
1 min 50 secs

Set 3: 1 round
Left Tricep Stretch with Bind
Left Tricep Stretch with Bind
30 seconds
Right Tricep Stretch with Bind
Right Tricep Stretch with Bind
30 seconds
Left Hurdler's Stretch
30 seconds
Right Hurdler's Stretch
30 seconds
Cat Cow
Cat Cow
30 seconds
Lying Hamstring Stretches
Lying Hamstring Stretches
30 seconds
Up and Down Neck Tilts
Up and Down Neck Tilts
15 seconds
Neck Side Rotations
Neck Side Rotations
15 seconds
Neck Side Rotations
Neck Side Rotations
15 seconds
Left Lateral Neck Stretch
Left Lateral Neck Stretch
15 seconds
Right Lateral Neck Stretch
Right Lateral Neck Stretch
15 seconds
Doorframe Y Stretch
15 seconds
Bound Ankle Pose (Butterfly)
30 seconds


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