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Exercises

Set 1: 1 round
Jumping Jacks
Jumping Jacks
30 seconds
Sumo Obliques
Sumo Obliques
45 seconds
Jog on the Spot
Jog on the Spot
1 minute

Set 2: 2 rounds
The Heisman Shuffle
The Heisman Shuffle
30 seconds
Star Jumps
Star Jumps
30 seconds
Rest
Rest
15 seconds
Ski Hops
30 seconds
Wacky Jacks
Wacky Jacks
30 seconds
Rest
Rest
15 seconds
Basketball Shots
Basketball Shots
30 seconds
Frankenstein Skips
Frankenstein Skips
30 seconds
Jog on the Spot
Jog on the Spot
30 seconds
Rest
Rest
15 seconds

Set 3: 1 round
Right Side Kicks
Right Side Kicks
1 minute
Left Side Kicks
1 minute
Right Back Kicks
Right Back Kicks
1 minute
Left Back Kicks
Left Back Kicks
1 minute
Right Leg Front Kicks
Right Leg Front Kicks
1 minute
Left Leg Front Kicks
Left Leg Front Kicks
1 minute
Rest
Rest
15 seconds
Dumbbell Right Leg Squats
Dumbbell Right Leg Squats
1 minute
Dumbbell Left Leg Squats
Dumbbell Left Leg Squats
1 minute
Lying Right Leg Circles
Lying Right Leg Circles
1 minute
Lying Left Leg Circles
Lying Left Leg Circles
1 minute
Lying Right Leg Kicks
Lying Right Leg Kicks
1 minute
Lying Left Leg Kicks
Lying Left Leg Kicks
1 minute
Cross Body Crunches
Cross Body Crunches
1 minute
Rest
Rest
15 seconds
V-Sit Crunches
V-Sit Crunches
1 minute
90-90 Crunch Taps
90-90 Crunch Taps
1 minute
Rest
Rest
15 seconds

Set 4: 2 rounds
Jog on the Spot
Jog on the Spot
30 seconds
Pogo Hops
Pogo Hops
30 seconds
Rest
Rest
15 seconds
Butt Kickers
Butt Kickers
30 seconds
Jog Backwards
Jog Backwards
30 seconds
Rest
Rest
15 seconds
Froggy Jumps
Froggy Jumps
30 seconds
Bear Crawls
Bear Crawls
30 seconds
Rest
Rest
15 seconds
High Knees
High Knees
30 seconds
Squat Thrusts
Squat Thrusts
30 seconds
Rest
Rest
15 seconds
Max Rep Squats
30 seconds
Max Rep Push-Ups
30 seconds
Rest
Rest
15 seconds

Set 5: 4 rounds
Maintain a straight and erect posture with your head up and back straight.
Run
1 minute
Jog
Jog
30 seconds
Rest
Rest
15 seconds

Set 6: 1 round
Deep Breathing
20 seconds
Pretzel Stretches
Pretzel Stretches
1 minute
Butterfly
Butterfly
30 seconds
Seated Leg Stretch
Seated Leg Stretch
30 seconds
Quad Stretches
Quad Stretches
1 minute
Lateral Neck Stretches
Lateral Neck Stretches
1 minute
Deep Breaths
20 seconds


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