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Exercises

Set 1: 1 round
Clockwise Neck Rolls
Clockwise Neck Rolls
15 seconds
Counter-clockwise Neck Rolls
Counter-clockwise Neck Rolls
15 seconds
Side Bends
Side Bends
20 seconds
Torso Twists
Torso Twists
20 seconds
Knees to Elbows
Knees to Elbows
30 seconds
Side Cross Kicks
Side Cross Kicks
30 seconds
Jog on the Spot
Jog on the Spot
45 seconds
Mountain Climbers
Mountain Climbers
45 seconds
Ice Skaters
Ice Skaters
45 seconds
Jumping Lunges
Jumping Lunges
45 seconds
Rest
Rest
30 seconds
Wall Sit
Wall Sit
1 minute
Rest
Rest
10 seconds

Set 2: 3 rounds
Squats
Squats
1 minute
Mountain Climbers
Mountain Climbers
30 seconds
Dumbbell Sumo Squats
Dumbbell Sumo Squats
1 minute
Squat Jumps
Squat Jumps
30 seconds
Kettlebell Swings
Kettlebell Swings
1 minute
Ice Skaters
Ice Skaters
30 seconds
Rest
Rest
30 seconds
Wall Sits with Leg Lifts
Wall Sits with Leg Lifts
1 minute
Rest
Rest
10 seconds

Set 3: 3 rounds
Plank with Toe Taps
Plank with Toe Taps
45 seconds
Floor Bridge
Floor Bridge
45 seconds
Full Plank with Leg Lifts
Full Plank with Leg Lifts
45 seconds
Right Bridge Glute Circles
Right Bridge Glute Circles
45 seconds
Plank Hop Outs
Plank Hop Outs
30 seconds
Left Bridge Glute Circles
Left Bridge Glute Circles
45 seconds
Squat Thrusts
Squat Thrusts
30 seconds
Rest
Rest
30 seconds
Wall Sit
Wall Sit
1 minute

Set 4: 1 round
Downward Facing Dog
Downward Facing Dog
30 seconds
Center Leg Stretch
Center Leg Stretch
30 seconds
Wide Right Leg Stretch
Wide Right Leg Stretch
45 seconds
Wide Left Leg Stretch
Wide Left Leg Stretch
45 seconds
Supine Butterfly Hip Stretch
45 seconds
Seated Leg Stretch
Seated Leg Stretch
45 seconds
Pretzel Stretches
Pretzel Stretches
1 min 30 secs
Half Cobra Pose
Half Cobra Pose
25 seconds
Hip Flexor Stretch Right
Hip Flexor Stretch Right
30 seconds
Hip Flexor Stretch Left
Hip Flexor Stretch Left
30 seconds
Right Quad Stretch
Right Quad Stretch
30 seconds
Left Quad Stretch
Left Quad Stretch
30 seconds


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