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Exercises

Set 1: 2 rounds
Triangle Pose
45 seconds
Big Forward Arm Circles
Big Forward Arm Circles
20 seconds
Big Reverse Arm Circles
Big Reverse Arm Circles
20 seconds
Side Lunge with Twist
30 seconds
Side Bends
Side Bends
30 seconds
Side Cross Kicks
Side Cross Kicks
45 seconds
Knee Circles
Knee Circles
30 seconds
Body Circles
Body Circles
30 seconds
Hamstring and Shoulder Stretch
Hamstring and Shoulder Stretch
15 seconds
Rolling Back Stretch
Rolling Back Stretch
30 seconds

Set 2: 4 rounds
Side Shuffles
Side Shuffles
45 seconds
Rest
Rest
5 seconds
Dumbell Back Row
Dumbell Back Row
30 seconds
Rest
Rest
20 seconds

Set 3: 4 rounds
Line Steps
Line Steps
45 seconds
Rest
Rest
5 seconds
Kneeling Push-ups
Kneeling Push-ups
30 seconds
Rest
Rest
20 seconds

Set 4: 4 rounds
Side to Side Hops
Side to Side Hops
30 seconds
Rest
Rest
5 seconds
Alternating Bicep Curls
Alternating Bicep Curls
30 seconds
Rest
Rest
20 seconds

Set 5: 4 rounds
Front Back Hops in Place
Front Back Hops in Place
45 seconds
Rest
Rest
5 seconds
Tricep Extensions
Tricep Extensions
30 seconds
Rest
Rest
20 seconds

Set 6: 4 rounds
Lateral Leg Lifts
Lateral Leg Lifts
45 seconds
Rest
Rest
5 seconds
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
30 seconds
Rest
Rest
15 seconds

Set 7: 2 rounds
Front Kicks
Front Kicks
45 seconds
Rest
Rest
15 seconds
Pogo Hops
Pogo Hops
45 seconds
Rest
Rest
10 seconds
Double Crunches
Double Crunches
30 seconds
Rest
Rest
10 seconds
Standing Knee to Elbow Cross
Standing Knee to Elbow Cross
45 seconds
Rest
Rest
15 seconds
Seal Jacks
Seal Jacks
45 seconds
Rest
Rest
15 seconds
Crunches
Crunches
30 seconds
Rest
Rest
10 seconds

Set 8: 1 round
Dumbbell Left Side Bends
Dumbbell Left Side Bends
30 seconds
Dumbbell Right Side Bends
Dumbbell Right Side Bends
30 seconds
Rest
Rest
5 seconds
Y-T-A
Y-T-A
30 seconds
Rest
Rest
5 seconds
V-Sit Crunches
V-Sit Crunches
30 seconds
Rest
Rest
10 seconds
Reverse Crunches
Reverse Crunches
30 seconds
Rest
Rest
5 seconds
Contralateral Limb Raises
Contralateral Limb Raises
30 seconds
Rest
Rest
5 seconds

Set 9: 1 round
Quad Stretches
Quad Stretches
30 seconds
Wall Calf Stretches
Wall Calf Stretches
30 seconds
Hamstring Stretches
Hamstring Stretches
30 seconds
Rest
Rest
5 seconds
Wide Leg Stretches
Wide Leg Stretches
30 seconds
Rest
Rest
5 seconds
Left Arm Cross Stretch
Left Arm Cross Stretch
15 seconds
Right Arm Cross Stretch
Right Arm Cross Stretch
15 seconds
Tricep Stretches
Tricep Stretches
30 seconds
Standing Forward Bend
Standing Forward Bend
15 seconds


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