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Exercises

Set 1: 1 round
Jog on the Spot
Jog on the Spot
1 minute
Seal Jacks
Seal Jacks
30 seconds
Knees to Elbows
Knees to Elbows
30 seconds
Torso Twists
Torso Twists
30 seconds
Sit Ups with Reach Ups
Sit Ups with Reach Ups
1 minute
Russian Twists
Russian Twists
1 minute

Set 2: 2 rounds
Squat Jumps
Squat Jumps
30 seconds
Jog on the Spot
Jog on the Spot
20 seconds
Right Split Jumps
Right Split Jumps
30 seconds
Rest
Rest
10 seconds
Left Split Jumps
Left Split Jumps
30 seconds
Rest
Rest
10 seconds

Set 3: 2 rounds
Carioca
Carioca
30 seconds
Jog Backwards
Jog Backwards
30 seconds
Rest
Rest
10 seconds
Plank Hop Outs
Plank Hop Outs
30 seconds
Sprint!
Sprint!
30 seconds
Rest
Rest
10 seconds

Set 4: 2 rounds
Right Step Ups Fast
30 seconds
Left Step Ups Fast
30 seconds
Rest
Rest
10 seconds
Box Jumps
Box Jumps
30 seconds
Rest
Rest
10 seconds
1 2 Burpees
1 2 Burpees
30 seconds
March in Place
March in Place
20 seconds

Set 5: 2 rounds
Right Leg Forward Backward Swing With Hop
30 seconds
Left Leg Forward Backward Swing With A Hop
30 seconds
Butt Kickers
Butt Kickers
30 seconds
Rest
Rest
10 seconds
Front Back Hops in Place
Front Back Hops in Place
30 seconds
Rest
Rest
10 seconds

Set 6: 1 round
Maintain a straight and erect posture with your head up and back straight.
Run
30 seconds
Rest
Rest
10 seconds
Maintain a straight and erect posture with your head up and back straight.
Run
30 seconds
Rest
Rest
10 seconds
Maintain a straight and erect posture with your head up and back straight.
Run
30 seconds
Rest
Rest
10 seconds

Set 7: 2 rounds
Push-Ups
Push-Ups
30 seconds
Rest
Rest
10 seconds
High Plank With Knee Dips
45 seconds
Dumbell Chest Fly
45 seconds
Rest
Rest
10 seconds
Dumbell Upper Cuts
30 seconds
Dumbell Deadlifts
1 minute
Rest
Rest
10 seconds
Dumbell Squats With Backwards Leg Lifts
1 minute
Dumbell Squat With Lateral Leg Lifts
1 minute
Rest
Rest
10 seconds
Sissy Squats
Sissy Squats
1 minute
Plank with Toe Taps
Plank with Toe Taps
45 seconds
Right Laying Clams
Right Laying Clams
1 minute
Left Laying Clams
Left Laying Clams
1 minute

Set 8: 1 round
Quad Stretches
Quad Stretches
1 minute
Standing Leg Stretches
Standing Leg Stretches
30 seconds
Left Half Pigeon
Left Half Pigeon
30 seconds
Right Half Pigeon
Right Half Pigeon
30 seconds
Hip Flexor Stretch Right
Hip Flexor Stretch Right
30 seconds
Hip Flexor Stretch Left
Hip Flexor Stretch Left
30 seconds
Chest Stretch
Chest Stretch
30 seconds


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