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Exercises

Set 1: 1 round
Jog on the Spot
Jog on the Spot
1 minute
Prisoner Squats
Prisoner Squats
40 seconds
Dumbbell Squats
Dumbbell Squats
40 seconds
Butt Lifts
30 seconds
Lateral Leg Lifts
Lateral Leg Lifts
1 minute
Rest
Rest
50 seconds

Set 2: 1 round
Jog on the Spot
Jog on the Spot
1 minute
Jumping Jacks
Jumping Jacks
1 minute
90-90 Crunches
90-90 Crunches
1 minute
Cross Body Crunches
Cross Body Crunches
1 minute
Bicycle Crunches
Bicycle Crunches
1 minute
Left Oblique Crunches
Left Oblique Crunches
30 seconds
Right Oblique Crunches
Right Oblique Crunches
30 seconds

Set 3: 1 round
Rest
Rest
50 seconds

Set 4: 1 round
Jumping Jacks
Jumping Jacks
30 seconds
Small Forward Arm Circles
Small Forward Arm Circles
1 minute
Small Reverse Arm Circles
Small Reverse Arm Circles
1 minute
Dumbbell Side Bends
Dumbbell Side Bends
30 seconds
Alternating Bicep Curls
Alternating Bicep Curls
1 minute
Lunge to Shoulder Press
Lunge to Shoulder Press
30 seconds
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
30 seconds
Dumbbell Chest Press
Dumbbell Chest Press
30 seconds


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