OWN YOUR WORKOUT
Download our FREE app!
Download_app_store_ios   Download_google_play_android_172x51

Exercises

Set 1: 1 round
Jumping Jacks
Jumping Jacks
1 min 3 secs
Rest
10 seconds
High Knees
High Knees
1 min 8 secs
Rest
11 seconds
Big Forward Arm Circles
Big Forward Arm Circles
33 seconds
Big Reverse Arm Circles
Big Reverse Arm Circles
33 seconds
Squat Jumps
Squat Jumps
50 seconds
Rest
27 seconds
Push-Ups
Push-Ups
53 seconds
Rest
Rest
29 seconds

Set 2: 2 rounds
Barbell Bicep Curls
1 minute
Tricep Kickbacks
Tricep Kickbacks
1 minute
Wrist Roller or Extension
1 minute
Reverse Wrist Roller
1 minute

Set 3: 2 rounds
Barbell Shoulder Press
1 min 4 secs
Rest
Rest
11 seconds
Dumbbell Upright Rows
Dumbbell Upright Rows
1 min 2 secs
Rest
7 seconds
Dumbbell Front Raises
Dumbbell Front Raises
1 min 1 sec
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
1 min 1 sec
Seated Rotation for Abs
1 min 17 secs
Rest
43 seconds

Set 4: 1 round
Neck Extender
1 minute
Neck Flexor
1 minute
Side neck lift
2 minutes
Clockwise Neck Rolls
Clockwise Neck Rolls
1 min 4 secs
Counter-clockwise Neck Rolls
Counter-clockwise Neck Rolls
1 min 4 secs
Cat Cow
Cat Cow
2 mins 1 sec
Bird Dog
Bird Dog
1 min 37 secs
Rest
37 seconds

Set 5: 2 rounds
Spiderman Push-Ups
Spiderman Push-Ups
1 min 2 secs
V-Sit Crunches
V-Sit Crunches
1 min 2 secs
Dips with Leg Extension
Dips with Leg Extension
1 min 2 secs
Clapping Push-ups
Clapping Push-ups
1 min 2 secs

Set 6: 2 rounds
Shoulder Shrugs
Shoulder Shrugs
1 min 11 secs
Pull-ups
Pull-ups
1 min 11 secs
Good Morning Sunshines
Good Morning Sunshines
1 min 16 secs
Plank Bird Dog
Plank Bird Dog
1 min 21 secs

Set 7: 2 rounds
Air Bike Crunches
Air Bike Crunches
1 minute
Leg Lifts
Leg Lifts
1 minute
Cross Body Crunches
Cross Body Crunches
1 minute
Wide Leg Sit-ups
Wide Leg Sit-ups
1 minute
Rest
33 seconds

Set 8: 1 round
calf raises
1 minute
Knees to Elbows
Knees to Elbows
1 min 18 secs
Squats with Raised Arms
Squats with Raised Arms
1 min 18 secs
Rest
18 seconds
Plie Squats with Tip Toes
Plie Squats with Tip Toes
1 min 18 secs
Lunges
Lunges
1 min 18 secs
Reverse Lunges
Reverse Lunges
1 min 18 secs
Rest
20 seconds
Side Lunges
Side Lunges
1 min 18 secs

Set 9: 1 round
Kettlebell Swings
Kettlebell Swings
1 minute
Torso Twists with weight
Torso Twists with weight
1 min 16 secs
Rolling Back Stretch
Rolling Back Stretch
1 min 32 secs
Pretzel Stretches
Pretzel Stretches
2 mins 30 secs
Lying Hamstring Stretches
Lying Hamstring Stretches
2 mins 30 secs
Cat Cow
Cat Cow
1 min 18 secs
Child's Pose
Child's Pose
1 min 18 secs


Related Workouts

  • Pilates Extreme
    Pilates Extreme
    1 hr 20 secs, Intense
  • I Just Kept Running
    I Just Kept Running
    1 hr 10 mins, Moderate
  • Yoga All Around
    Yoga All Around
    54 mins 15 secs, Intense
  • 60 Minute Head-to-Toe
    60 Minute Head-to-Toe
    1 hour, Moderate
  • Yoga Stability Blast
    Yoga Stability Blast
    58 mins 40 secs, Intense
  • Bootcamp I
    Bootcamp I
    1 hr 5 mins 30 secs, Intense