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Exercises

Set 1: 1 round
Quad Stretches
Quad Stretches
20 seconds
Small Forward Arm Circles
Small Forward Arm Circles
20 seconds
Small Reverse Arm Circles
Small Reverse Arm Circles
20 seconds
Windmills
Windmills
20 seconds

Set 2: 1 round
Barbell Stiff Legged Deadlift
Barbell Stiff Legged Deadlift
45 seconds
Leg Pull Back
Leg Pull Back
45 seconds
Dumbbell Squats
Dumbbell Squats
45 seconds
Double Knees
Double Knees
45 seconds
Elbow Plank with Leg Lifts
Elbow Plank with Leg Lifts
45 seconds
Dumbbell Lunges
Dumbbell Lunges
45 seconds
Tippy Toes
Tippy Toes
45 seconds
Heel Walks
Heel Walks
20 seconds
Rest
20 seconds

Set 3: 1 round
Dumbbell Fly
Dumbbell Fly
45 seconds
Arm Pumps
Arm Pumps
45 seconds
Isometric Bicep Curls
Isometric Bicep Curls
45 seconds
Dumbbell Hammer Curl to Press
45 seconds
Rest
20 seconds

Set 4: 1 round
Barbell Shoulder Shrugs
Barbell Shoulder Shrugs
45 seconds
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
45 seconds
Plank with Shoulder Taps
Plank with Shoulder Taps
45 seconds
Transition
10 seconds
High Glute Kickbacks
High Glute Kickbacks
45 seconds
Glute Circles
Glute Circles
45 seconds
Butterfly with Heel Tap
Butterfly with Heel Tap
20 seconds
Rest
20 seconds

Set 5: 1 round
Bicycle Legs
Bicycle Legs
20 seconds
Pulse Ups
Pulse Ups
45 seconds
Seated Rotation for Abs
45 seconds
Wide Leg Sit-ups
Wide Leg Sit-ups
45 seconds
V-Ups and Roll-Ups
V-Ups and Roll-Ups
45 seconds
C Curve Obliques
C Curve Obliques
45 seconds
Rest
20 seconds

Set 6: 1 round
The Heisman Shuffle
The Heisman Shuffle
50 seconds
Mountain Climbers
Mountain Climbers
50 seconds
Hops with Squat Thrusts
Hops with Squat Thrusts
50 seconds
Rapid Punches
Rapid Punches
50 seconds

Set 7: 1 round
Pretzel Stretches
Pretzel Stretches
26 seconds
Right Hamstring Stretch
Right Hamstring Stretch
10 seconds
Left Hamstring Stretch
Left Hamstring Stretch
10 seconds
Shoulder Stretches
Shoulder Stretches
20 seconds
Butt Lifts
20 seconds
Hand & Wrist Stretch
20 seconds


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