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Exercises

Set 1: 4 rounds
Jog on the Spot
Jog on the Spot
1 minute
Squats
Squats
1 minute
Push-Ups
Push-Ups
30 seconds
Plank
Plank
1 minute
Rest
Rest
20 seconds
Jumping Jacks
Jumping Jacks
45 seconds
Push-Ups
Push-Ups
30 seconds
Walking Lunges
Walking Lunges
1 minute
V-Sit Crunches
V-Sit Crunches
30 seconds
Rest
Rest
30 seconds

Set 2: 4 rounds
Dumbbell Squats
Dumbbell Squats
1 minute
Dumbbell Bench Step Ups
Dumbbell Bench Step Ups
1 minute
Dumbbell Bent Over Rows
Dumbbell Bent Over Rows
1 minute
Rest
30 seconds
Dumbbell Side Bends
Dumbbell Side Bends
1 min 30 secs
Posture: slight forward lean, back arched, head facing forward.
Kettlebell Swings
1 minute
Reverse Crunches
Reverse Crunches
1 minute
Rest
Rest
15 seconds

Set 3: 1 round
Overhead Press
Overhead Press
1 minute
Chest Press
Chest Press
1 minute
Dumbbell Fly
30 seconds
Dumbbell Bench Step Ups
Dumbbell Bench Step Ups
1 minute
Rest
45 seconds
Prisoner Squats
Prisoner Squats
45 seconds
Scissor Kicks
Scissor Kicks
45 seconds
Dumbbell Bent Over Rows
Dumbbell Bent Over Rows
1 minute
Crunches
Crunches
1 minute
Dumbbell Bench Step Ups
Dumbbell Bench Step Ups
1 minute
Rest
30 seconds

Set 4: 1 round
Push-Ups
Push-Ups
20 seconds
Posture: slight forward lean, back arched, head facing forward.
Kettlebell Swings
1 minute
Plank
30 seconds
Push-Ups
Push-Ups
30 seconds
Posture: slight forward lean, back arched, head facing forward.
Kettlebell Swings
45 seconds
Plank
Plank
30 seconds
Rest
Rest
45 seconds

Set 5: 1 round
Jump Rope
Jump Rope
1 minute
Dumbbell Side Bends
Dumbbell Side Bends
1 minute
Rest
Rest
30 seconds
Overhead Press
Overhead Press
45 seconds
Dumbbell Fly
45 seconds
Rest
30 seconds
Bicycle Crunches
Bicycle Crunches
30 seconds
Rest
15 seconds
Box Jumps
Box Jumps
45 seconds
High-Plank and Knee Draw
High-Plank and Knee Draw
45 seconds


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