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Exercises

Set 1: 1 round
Jumping Jacks
Jumping Jacks
25 seconds
Jog on the Spot
Jog on the Spot
25 seconds
Side to Side Hops
Side to Side Hops
25 seconds
Torso Twists
Torso Twists
25 seconds
Arm Pumps
Arm Pumps
25 seconds
Rest
Rest
10 seconds

Set 2: 1 round
Knee Tucks
Knee Tucks
1 minute
Diamond Crunches
Diamond Crunches
1 minute
Dumbbell Side Bends
Dumbbell Side Bends
1 minute
Knee Tucks
Knee Tucks
20 seconds
Diamond Crunches
Diamond Crunches
20 seconds
Dumbbell Side Bends
Dumbbell Side Bends
20 seconds
Rest
Rest
10 seconds

Set 3: 1 round
Squats
Squats
1 minute
Lightweight Deadlifts
Lightweight Deadlifts
1 minute
Lateral Side-Stepping Lunges
Lateral Side-Stepping Lunges
1 minute
Squats
Squats
20 seconds
Lightweight Deadlifts
Lightweight Deadlifts
20 seconds
Lateral Side-Stepping Lunges
Lateral Side-Stepping Lunges
20 seconds
Rest
Rest
10 seconds

Set 4: 1 round
Overhead Press
Overhead Press
1 minute
Chest Press
Chest Press
1 minute
Dumbell Back Row
Dumbell Back Row
1 minute
Overhead Press
Overhead Press
20 seconds
Chest Press
Chest Press
20 seconds
Dumbell Back Row
Dumbell Back Row
20 seconds
Rest
Rest
10 seconds

Set 5: 1 round
Left Arm Cross Stretch
Left Arm Cross Stretch
20 seconds
Right Arm Cross Stretch
Right Arm Cross Stretch
20 seconds
Chest Stretch
Chest Stretch
20 seconds
Right Quad Stretch
Right Quad Stretch
20 seconds
Left Quad Stretch
Left Quad Stretch
20 seconds
Right Pretzel Stretches
Right Pretzel Stretches
20 seconds
Left Pretzel Stretches
Left Pretzel Stretches
20 seconds
Seated Leg Stretch
Seated Leg Stretch
20 seconds
Center Leg Stretch
Center Leg Stretch
20 seconds
Right Hamstring Stretches
Right Hamstring Stretches
20 seconds
Left Hamstring Stretch
Left Hamstring Stretch
20 seconds


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