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Exercises

Set 1: 1 round
Jog on the Spot
Jog on the Spot
1 minute
Side Cross Kicks
Side Cross Kicks
45 seconds
Knees to Elbows
Knees to Elbows
45 seconds
Cross Jacks
Cross Jacks
45 seconds
Small Forward Arm Circles
Small Forward Arm Circles
30 seconds
Small Reverse Arm Circles
Small Reverse Arm Circles
30 seconds
Torso Twists
Torso Twists
30 seconds

Set 2: 2 rounds
Max Rep Squats
30 seconds
Butt Kickers
Butt Kickers
30 seconds
Rest
Rest
20 seconds
Mountain Climbers
Mountain Climbers
30 seconds
Rest
Rest
10 seconds
High Knees
High Knees
30 seconds
Rest
Rest
10 seconds
Star Jumps
Star Jumps
30 seconds
Rest
Rest
10 seconds
Squat Jumps
Squat Jumps
30 seconds
Rest
Rest
10 seconds
Jumping Lunges
Jumping Lunges
30 seconds
Rest
Rest
10 seconds

Set 3: 2 rounds
Deadlifts
Deadlifts
45 seconds
Squats With Upright Rows
45 seconds
Weighted Sumo Squat
Weighted Sumo Squat
45 seconds
Rest
Rest
20 seconds

Set 4: 2 rounds
Bicep Curl To Shoulder Press
45 seconds
Side Squat With Bent Over Row
45 seconds
Tricep Extensions
Tricep Extensions
45 seconds
Rest
Rest
20 seconds

Set 5: 1 round
Jog on the Spot
Jog on the Spot
1 minute
Rest
Rest
10 seconds

Set 6: 2 rounds
Plank
Plank
45 seconds
Alternating Side Planks
Alternating Side Planks
45 seconds
Elbow Plank
Elbow Plank
45 seconds
Rest
Rest
20 seconds

Set 7: 2 rounds
Kneeling Push-ups
Kneeling Push-ups
45 seconds
Tricep Dips
Tricep Dips
45 seconds
Dolphin Push-ups
Dolphin Push-ups
45 seconds
Rest
Rest
20 seconds

Set 8: 1 round
High Knees
High Knees
1 minute
Rest
Rest
10 seconds

Set 9: 2 rounds
Crunches
Crunches
45 seconds
Reverse Crunches
Reverse Crunches
45 seconds
Sit-Ups
Sit-Ups
45 seconds
Rest
Rest
20 seconds

Set 10: 3 rounds
T Planks
45 seconds
Dumbbell Chest Press
Dumbbell Chest Press
45 seconds
Chest Flys
45 seconds
Rest
Rest
20 seconds

Set 11: 1 round
Butt Kickers
Butt Kickers
1 minute
Rest
Rest
10 seconds

Set 12: 1 round
Right Quad Stretch
Right Quad Stretch
20 seconds
Left Quad Stretch
Left Quad Stretch
20 seconds
Center Leg Stretch
Center Leg Stretch
20 seconds
Wide Right Leg Stretch
Wide Right Leg Stretch
20 seconds
Wide Left Leg Stretch
Wide Left Leg Stretch
20 seconds
Tricep Stretches
Tricep Stretches
40 seconds
Chest Stretch
Chest Stretch
40 seconds
Corpse
Corpse
40 seconds


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