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Exercises

Set 1: 1 round
Jumping Jacks
Jumping Jacks
30 seconds
Side Cross Kicks
Side Cross Kicks
30 seconds
Torso Twists
Torso Twists
30 seconds

Set 2: 2 rounds
Jog on the Spot
Jog on the Spot
2 minutes
Dolphin Push-ups
Dolphin Push-ups
30 seconds
Rest
Rest
10 seconds

Set 3: 1 round
Jog on the Spot
Jog on the Spot
2 minutes
Double Crunches
Double Crunches
30 seconds
Butt Kickers
Butt Kickers
30 seconds
Rest
Rest
10 seconds

Set 4: 2 rounds
Jog on the Spot
Jog on the Spot
1 minute
Lateral Hops to Stabilization
Lateral Hops to Stabilization
30 seconds
High Knees
High Knees
30 seconds
Ice Skaters
Ice Skaters
30 seconds
Rest
Rest
10 seconds
The Heisman
The Heisman
30 seconds
Rapid Punches
Rapid Punches
30 seconds
Jab Cross Knee
30 seconds
Jog on the Spot
Jog on the Spot
30 seconds
Jab Cross Knee
30 seconds

Set 5: 1 round
Rest
Rest
20 seconds

Set 6: 2 rounds
Jog on the Spot
Jog on the Spot
2 minutes
Chair Tricep Dips
Chair Tricep Dips
30 seconds
Dragon Squats
Dragon Squats
1 minute
Rest
Rest
10 seconds

Set 7: 2 rounds
Jog on the Spot
Jog on the Spot
2 minutes
Tricep Kickbacks
Tricep Kickbacks
30 seconds
Alternating Bicep Curls
Alternating Bicep Curls
1 minute
Rest
Rest
10 seconds

Set 8: 1 round
Jog on the Spot
Jog on the Spot
1 minute
T Plank
30 seconds
Dumbbell Chest Press
Dumbbell Chest Press
45 seconds
C Sweep
45 seconds
Rest
Rest
10 seconds

Set 9: 1 round
Jog Slowly Or Walk
Jog Slowly Or Walk
1 minute
Quad Stretches
Quad Stretches
1 minute
Standing Leg Stretches
Standing Leg Stretches
30 seconds
Hip Flexor Stretch Right
Hip Flexor Stretch Right
30 seconds
Hip Flexor Stretch Left
Hip Flexor Stretch Left
30 seconds
Tricep Stretches
Tricep Stretches
40 seconds
Clockwise Neck Rolls
Clockwise Neck Rolls
20 seconds
Counter-clockwise Neck Rolls
Counter-clockwise Neck Rolls
20 seconds
Pretzel Stretches
Pretzel Stretches
1 minute


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