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Exercises

Set 1: 1 round
Shoulder Rotations
30 seconds
Tricep Stretches
Tricep Stretches
30 seconds

Set 2: 1 round
High Knee Pulls
High Knee Pulls
45 seconds
Glute Combo Kickback
Glute Combo Kickback
30 seconds
Squat Pulses
Squat Pulses
45 seconds
Mountain Climbers
Mountain Climbers
1 minute
Glute Kickbacks
Glute Kickbacks
30 seconds
Rest
30 seconds

Set 3: 1 round
Side Lunges With Bicep Curls
Side Lunges With Bicep Curls
1 minute
Deep Lunges
Deep Lunges
45 seconds
Single Leg Balance with Leg Swings
Single Leg Balance with Leg Swings
45 seconds
Tip Toe Squats
Tip Toe Squats
45 seconds
Dips with Leg Extension
Dips with Leg Extension
30 seconds
Rest
30 seconds

Set 4: 1 round
V-Ups
V-Ups
1 minute
In and Outs
In and Outs
1 minute
Pulse Ups
Pulse Ups
1 minute
Left Oblique Crunches
Left Oblique Crunches
1 minute
Right Oblique Crunches
Right Oblique Crunches
1 minute
Rest
30 seconds

Set 5: 1 round
Jack Jump Tucks
Jack Jump Tucks
20 seconds
Right Side Kicks
Right Side Kicks
40 seconds
Left Side Kicks
40 seconds
Butt Kickers
Butt Kickers
50 seconds
Jump Rope with Ali Shuffle
50 seconds
Rest
30 seconds

Set 6: 1 round
Push-Ups
Push-Ups
45 seconds
Arm Pumps
Arm Pumps
1 minute
Dumbbell Fly
45 seconds
Barbell Bicep Curls
45 seconds
Tricep Extensions
Tricep Extensions
45 seconds
Rest
30 seconds

Set 7: 1 round
Right Quad Stretches
Right Quad Stretches
12 seconds
Left Quad Stretches
Left Quad Stretches
12 seconds
Right Wall Calf Stretches
Right Wall Calf Stretches
10 seconds
Left Wall Calf Stretches
Left Wall Calf Stretches
10 seconds
Left Hamstring Stretch
Left Hamstring Stretch
15 seconds
Right Hamstring Stretch
Right Hamstring Stretch
15 seconds


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