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Exercises

Set 1: 1 round
Jog on the Spot
Jog on the Spot
30 seconds
Jumping Jacks
Jumping Jacks
30 seconds
Deep Lunges
Deep Lunges
30 seconds
Big Forward Arm Circles
Big Forward Arm Circles
15 seconds
Big Reverse Arm Circles
Big Reverse Arm Circles
15 seconds
Torso Twists
Torso Twists
30 seconds
Body Circles
Body Circles
30 seconds
Jog
Jog
1 minute

Set 2: 2 rounds
Butt Kickers
Butt Kickers
20 seconds
Rest
Rest
10 seconds
Squat Front Kicks
Squat Front Kicks
20 seconds
Rest
Rest
10 seconds
Pogo Hops
Pogo Hops
20 seconds
Rest
Rest
10 seconds

Set 3: 2 rounds
1 2 Burpees
1 2 Burpees
20 seconds
Rest
Rest
10 seconds
Front Back Hops in Place
Front Back Hops in Place
20 seconds
Rest
Rest
10 seconds
Sprint!
Sprint!
20 seconds
Rest
Rest
10 seconds

Set 4: 1 round
Jog
Jog
1 minute

Set 5: 2 rounds
Squat Hops with a Quarter Turn
Squat Hops with a Quarter Turn
20 seconds
Rest
Rest
10 seconds
Max Rep Push-Ups
20 seconds
Rest
Rest
10 seconds
Rapid Punches
Rapid Punches
20 seconds
Rest
Rest
10 seconds

Set 6: 2 rounds
Jumping Lunges
Jumping Lunges
20 seconds
Rest
Rest
10 seconds
Maintain a straight and erect posture with your head up and back straight.
Run
20 seconds
Rest
Rest
10 seconds
Fast Step Ups
20 seconds
Rest
Rest
10 seconds

Set 7: 1 round
Jog
Jog
1 minute

Set 8: 2 rounds
Burpees
Burpees
20 seconds
Rest
Rest
10 seconds
Seal Jacks
Seal Jacks
20 seconds
Rest
Rest
10 seconds
Sprint!
Sprint!
20 seconds
Rest
Rest
10 seconds

Set 9: 2 rounds
The Heisman Shuffle
The Heisman Shuffle
20 seconds
Rest
Rest
10 seconds
Squat Side Kicks
20 seconds
Rest
Rest
10 seconds
Froggy Jumps
Froggy Jumps
20 seconds
Rest
Rest
10 seconds

Set 10: 1 round
Jog
Jog
1 minute

Set 11: 4 rounds
Ab Chop Ups
Ab Chop Ups
20 seconds
Rest
Rest
10 seconds
Tricep Push Ups
Tricep Push Ups
20 seconds
Rest
Rest
10 seconds

Set 12: 2 rounds
Sprint!
Sprint!
20 seconds
Rest
Rest
10 seconds
Plank Hop Outs
Plank Hop Outs
20 seconds
Rest
Rest
10 seconds

Set 13: 1 round
Jog
Jog
1 minute

Set 14: 4 rounds
Elbow Plank with Knee Taps
Elbow Plank with Knee Taps
20 seconds
Rest
Rest
10 seconds
Bicycle Abs
Bicycle Abs
20 seconds
Plank Lateral Walk
Plank Lateral Walk
20 seconds
Rest
Rest
10 seconds

Set 15: 1 round
Jog Slowly Or Walk
Jog Slowly Or Walk
1 minute
Quad Stretches
Quad Stretches
1 minute
Hip Flexor Stretch Right
Hip Flexor Stretch Right
30 seconds
Hip Flexor Stretch Left
Hip Flexor Stretch Left
30 seconds
Right Half Pigeon
Right Half Pigeon
30 seconds
Left Half Pigeon
Left Half Pigeon
30 seconds
Center Leg Stretch
Center Leg Stretch
30 seconds
Right Lateral Neck Stretch
Right Lateral Neck Stretch
20 seconds
Left Lateral Neck Stretch
Left Lateral Neck Stretch
20 seconds
Right Arm Cross Stretch
Right Arm Cross Stretch
20 seconds
Left Arm Cross Stretch
Left Arm Cross Stretch
20 seconds
Chest Stretch
Chest Stretch
30 seconds


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