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Description

Need chair, pullup bar, bands, or dumbbells


Exercises

Set 1: 1 round
March in Place
March in Place
30 seconds
Jog on the Spot
Jog on the Spot
40 seconds
Jumping Jacks
Jumping Jacks
30 seconds
Chin to Chest Stretch
Chin to Chest Stretch
30 seconds
Elbows-Out Chest Stretches
Elbows-Out Chest Stretches
30 seconds
Chest Stretch
Chest Stretch
30 seconds
Left Arm Cross Stretch
Left Arm Cross Stretch
30 seconds
90 Lat Stretch
90 Lat Stretch
30 seconds
Sit-Ups
Sit-Ups
1 min 30 secs
V-Sit Holds
V-Sit Holds
1 minute
Fifer Scissors
Fifer Scissors
1 minute

Set 2: 2 rounds
Push-Ups
Push-Ups
1 minute
Pull-ups
Pull-ups
1 minute
Diamond Push Ups
Diamond Push Ups
1 minute
Reverse Grip Pull Ups
1 minute
Renegade Row with Push-up
Renegade Row with Push-up
1 minute
Bent Over Row
Bent Over Row
1 minute
Rest
Rest
30 seconds

Set 3: 2 rounds
One Armed Row - Right
35 seconds
One-Armed Row - Left
35 seconds
Decline Pushups
1 minute
Dumbbell Rear Lateral Raises
Dumbbell Rear Lateral Raises
1 minute
Tricep Push Ups
Tricep Push Ups
1 minute
Close Grip Pullups
1 minute
Plank Lateral Walk
Plank Lateral Walk
1 minute
Rest
Rest
1 minute

Set 4: 2 rounds
Pushup Knee Tucks
Pushup Knee Tucks
1 minute
Heavy Pants
1 minute
Supermans
Supermans
1 minute
Rest
Rest
45 seconds

Set 5: 1 round
March in Place
March in Place
45 seconds
Right Side Stretch
Right Side Stretch
10 seconds
Left Side Stretch
Left Side Stretch
10 seconds
Pec Opener
Pec Opener
20 seconds
Rhomboid Opener
Rhomboid Opener
20 seconds
Cat Cow
Cat Cow
30 seconds
Child's Pose
Child's Pose
1 minute


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