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Exercises

Set 1: 1 round
Good Morning Sunshines
Good Morning Sunshines
30 seconds
Big Forward Arm Circles
Big Forward Arm Circles
15 seconds
Big Reverse Arm Circles
Big Reverse Arm Circles
15 seconds

Set 2: 8 rounds
Dumbbell Push ups
Dumbbell Push ups
20 seconds
Rest
Rest
10 seconds

Set 3: 1 round
Rest
Rest
1 minute

Set 4: 8 rounds
Leg Lifts
Leg Lifts
20 seconds
Rest
Rest
10 seconds

Set 5: 1 round
Rest
Rest
1 minute

Set 6: 8 rounds
Tricep Dips
Tricep Dips
20 seconds
Rest
Rest
10 seconds

Set 7: 1 round
Rest
Rest
1 minute

Set 8: 8 rounds
Right Oblique Crunches
Right Oblique Crunches
20 seconds
Rest
Rest
10 seconds

Set 9: 1 round
Rest
Rest
1 minute

Set 10: 8 rounds
Dumbbell Front Raises
Dumbbell Front Raises
20 seconds
Rest
Rest
10 seconds

Set 11: 1 round
Rest
Rest
1 minute

Set 12: 8 rounds
Left Oblique Crunches
Left Oblique Crunches
20 seconds
Rest
Rest
10 seconds

Set 13: 1 round
Rest
Rest
1 minute

Set 14: 8 rounds
Dumbbell Upright Rows
Dumbbell Upright Rows
20 seconds
Rest
Rest
10 seconds

Set 15: 1 round
Rest
Rest
1 minute

Set 16: 8 rounds
Double Crunches
Double Crunches
20 seconds
Rest
Rest
10 seconds

Set 17: 1 round
Rest
Rest
1 minute

Set 18: 8 rounds
Dumbbell Bent Over Rows
Dumbbell Bent Over Rows
20 seconds
Rest
Rest
10 seconds

Set 19: 1 round
Rest
Rest
1 minute

Set 20: 8 rounds
Dumbbell Squats
Dumbbell Squats
20 seconds
Rest
Rest
10 seconds

Set 21: 1 round
Rest
Rest
1 minute

Set 22: 8 rounds
Dumbbell Lunge and Rotation
Dumbbell Lunge and Rotation
20 seconds
Rest
Rest
10 seconds

Set 23: 1 round
Rest
Rest
1 minute

Set 24: 1 round
Bird Dog
Bird Dog
1 minute
Seated Spiral Stretches
Seated Spiral Stretches
30 seconds
Seated Pigeon Pose
Seated Pigeon Pose
1 minute
Cobra
Cobra
30 seconds
Child's Pose
Child's Pose
1 minute


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