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Exercises

Set 1: 1 round
Head Roll
20 seconds
Overhead Reaching
20 seconds
Arm Circles
20 seconds
Overhead Arm Pull
20 seconds
Behind Back Arm Raise
20 seconds
Single Arm Lifts
20 seconds
Shoulder Touching
20 seconds
Shoulder Shrugs
20 seconds
Single Shoulder Circles
20 seconds
Double Shoulder Circles
20 seconds
Leg Circles
20 seconds
Side Bends
20 seconds
March In Place
20 seconds
Groin Stretch
20 seconds
Knee Straightening
20 seconds
Knee Pull
20 seconds
Hamstring Stretch
1 minute
Ankle Pumping
20 seconds
Quadriceps Stretch
20 seconds
Calf Stetch On Stairs
1 minute
Calf Stretch Against Wall
20 seconds
Biking At 25k On Level 6 With 20 Pound Weights
5 minutes
30 Pushups With Feet At Chair Level
1 minute
50 Situps
2 minutes
80 Sideups
2 minutes
Back Strengthening
1 minute
Back Rest
1 minute
Back Strengthening
1 minute
Back Rest
1 minute
Back Strengthening
1 minute
Back Rest
1 minute
Back Strengthening
1 minute
Back Rest
1 minute
Back Strengthening
1 minute
Final Back Rest
1 minute
Biking At 25k On Level 6 With 20 Pound Weights
5 minutes
Jump Rope
5 minutes
Kettle Bell
1 minute
Kettle Bell Rest
1 minute
Kettle Bell
1 minute
Kettle Bell Rest
1 minute
Final Kettle Bell
1 minute
Kettle Bell Rest
1 minute
10 Chinups
1 minute
10 Pullups
1 minute
Stair Stepper With Hand Springs
5 minutes
Stretching
10 minutes


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