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Exercises

Set 1: 1 round
Cardio Warm Up
Cardio Warm Up
2 mins 30 secs
Rest
Rest
15 seconds
Squats
Squats
1 min 15 secs
Rest
Rest
20 seconds
Squat Jacks
Squat Jacks
1 minute
Rest
Rest
20 seconds
Squat Pulses
Squat Pulses
1 min 15 secs
Rest
Rest
20 seconds
Squat Jumps
Squat Jumps
1 minute
Rest
Rest
20 seconds
Left Side Stretch
Left Side Stretch
1 minute
Right Side Stretch
Right Side Stretch
1 minute
Hop in Place
Hop in Place
1 minute
Rest
Rest
20 seconds
Plank
Plank
1 min 30 secs
Rest
Rest
15 seconds
Standing Knee to Elbow Cross
Standing Knee to Elbow Cross
2 minutes
Side Lunges
Side Lunges
1 min 30 secs
Lunges
Lunges
1 min 15 secs
Rest
Rest
20 seconds
Lying Right Leg Circles
Lying Right Leg Circles
1 min 30 secs
Lying Left Leg Circles
Lying Left Leg Circles
1 min 30 secs
Seated Leg Stretch
Seated Leg Stretch
1 min 30 secs
Rest
Rest
20 seconds
Lying Supermans
Lying Supermans
1 min 15 secs
Lying Right Leg Kicks
Lying Right Leg Kicks
1 min 30 secs
Lying Left Leg Kicks
Lying Left Leg Kicks
1 min 30 secs
Seated Moon Stretch
Seated Moon Stretch
1 min 15 secs
Lying Right Leg Lifts
Lying Right Leg Lifts
1 min 30 secs
Lying Left Leg Lifts
Lying Left Leg Lifts
1 min 30 secs
Rest
Rest
15 seconds
Side Cross Kicks
Side Cross Kicks
1 min 30 secs
Rest
Rest
15 seconds
Tip Toe Squats
Tip Toe Squats
1 min 15 secs
Rest
Rest
15 seconds
Burpees
Burpees
1 min 15 secs
Rest
Rest
15 seconds
Full Left Side Plank
Full Left Side Plank
1 minute
Right Side Plank
Right Side Plank
1 minute
Rest
Rest
15 seconds
Wide Leg Sit-ups
Wide Leg Sit-ups
1 minute
Rest
Rest
20 seconds
Lying Supermans
Lying Supermans
1 minute
Rest
Rest
15 seconds
V-Ups
V-Ups
1 minute
Rest
Rest
15 seconds
Squat Jumps
Squat Jumps
1 min 15 secs
Rest
Rest
25 seconds
Kettlebell Swings
Kettlebell Swings
1 min 30 secs
Rest
Rest
15 seconds
90-90 Crunches
90-90 Crunches
1 min 30 secs
Rest
Rest
20 seconds
Left Leg Climbs
Left Leg Climbs
1 minute
Right Leg Climbs
Right Leg Climbs
1 minute
Rest
Rest
25 seconds
Bent Knee Hip Raises
Bent Knee Hip Raises
1 minute
Rest
Rest
15 seconds
Leg Lifts
Leg Lifts
1 min 15 secs
Floor Bridge
Floor Bridge
1 min 30 secs
Rest
Rest
15 seconds
Burpees
Burpees
1 minute
Rest
Rest
30 seconds
Bird Dog
Bird Dog
1 min 30 secs
Push-Ups
Push-Ups
1 minute
Rest
Rest
15 seconds
Ab Choppers
Ab Choppers
1 min 15 secs
Rest
Rest
15 seconds
Right Leg Balance
Right Leg Balance
1 min 30 secs
Left Leg Balance
Left Leg Balance
1 min 30 secs
Froggy Jumps
Froggy Jumps
1 minute
Rest
Rest
15 seconds
Squats with Raised Arms
Squats with Raised Arms
1 min 15 secs
Rest
Rest
15 seconds
Chair Pose
Chair Pose
1 min 15 secs
Rest
Rest
15 seconds
Dumbbell Sumo Squats
Dumbbell Sumo Squats
1 min 15 secs
Rest
Rest
15 seconds
Plank
Plank
1 min 15 secs
Quad Stretches
Quad Stretches
1 minute
Small Reverse Arm Circles
Small Reverse Arm Circles
1 minute
Big Reverse Arm Circles
Big Reverse Arm Circles
1 minute
Rest
Rest
15 seconds
Upward-Facing Dog
Upward-Facing Dog
1 minute
Lying Hamstring Stretches
Lying Hamstring Stretches
2 minutes
Pretzel Stretches
Pretzel Stretches
1 min 30 secs
Double Pigeon
Double Pigeon
2 minutes
Child's Pose with Side Reaches
Child's Pose with Side Reaches
2 minutes
Hamstring and Shoulder Stretches
Hamstring and Shoulder Stretches
1 min 30 secs


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