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Exercises

Set 1: 1 round
Jog on the Spot
Jog on the Spot
1 minute
Alternating Side Reaches
Alternating Side Reaches
30 seconds
Cross Jacks
Cross Jacks
30 seconds
Rest
Rest
10 seconds
Toe Touch Single Arm
Toe Touch Single Arm
30 seconds
Toe Touch Single Arm
Toe Touch Single Arm
30 seconds
Sit Ups with Reach Ups
Sit Ups with Reach Ups
1 minute
Cross Body Crunches
Cross Body Crunches
1 minute

Set 2: 2 rounds
Butt Kickers
Butt Kickers
30 seconds
Front Back Hops in Place
Front Back Hops in Place
30 seconds
Ice Skaters
Ice Skaters
30 seconds
Pogo Hops
Pogo Hops
30 seconds
Rest
Rest
10 seconds

Set 3: 2 rounds
Squat Jumps
Squat Jumps
30 seconds
Jog on the Spot
Jog on the Spot
30 seconds
Shuffles to Touch
Shuffles to Touch
30 seconds
Butt Kickers
Butt Kickers
30 seconds
Rest
Rest
10 seconds

Set 4: 2 rounds
Jump Rope with Ali Shuffle
30 seconds
Jumping Lunges
Jumping Lunges
30 seconds
Jog on the Spot
Jog on the Spot
30 seconds
Mountain Climbers
Mountain Climbers
30 seconds
Rest
Rest
10 seconds

Set 5: 2 rounds
Maintain a straight and erect posture with your head up and back straight.
Run
30 seconds
Jog on the Spot
Jog on the Spot
1 minute
Maintain a straight and erect posture with your head up and back straight.
Run
30 seconds

Set 6: 1 round
Rest
Rest
15 seconds

Set 7: 2 rounds
Fast Step Ups
30 seconds
Lateral Hops to Stabilization
Lateral Hops to Stabilization
30 seconds
High Knees
High Knees
30 seconds
1 2 Burpees
1 2 Burpees
30 seconds
Rest
Rest
10 seconds

Set 8: 2 rounds
Jab Cross Hook Elbow Right
Jab Cross Hook Elbow Right
30 seconds
Jab Cross Hook Elbow Left
Jab Cross Hook Elbow Left
30 seconds
Knee Strike Right
30 seconds
Knee Strike Left
30 seconds
Rest
Rest
10 seconds

Set 9: 1 round
Weighted Sumo Squat
Weighted Sumo Squat
1 minute
Right Leg Bulgarian Squats with Stability Ball
1 minute
Left Leg Bulgarian Squats with Stability Ball
1 minute
Bridge on Ball
Bridge on Ball
1 minute
Rest
Rest
10 seconds

Set 10: 1 round
Glute Combo Kickback Right
Glute Combo Kickback Right
1 minute
Glute Combo Kickback Left
Glute Combo Kickback Left
1 minute
Double Inner Thigh Lift
1 minute
Butt Lifts
1 minute
Rest
Rest
10 seconds

Set 11: 1 round
Right Donkey Whips
1 minute
Left Donkey Whips
1 minute
Fire Hydrants Right
1 minute
Fire Hydrants Left
1 minute
Rest
Rest
10 seconds

Set 12: 1 round
Pretzel Stretches
Pretzel Stretches
1 minute
Left Half Pigeon
Left Half Pigeon
30 seconds
Right Half Pigeon
Right Half Pigeon
30 seconds
Center Leg Stretch
Center Leg Stretch
30 seconds
Seated Leg Stretch
Seated Leg Stretch
30 seconds
Quad Stretches
Quad Stretches
1 minute


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