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Exercises

Set 1: 1 round
Elliptical
Resistance: Light
Effort: Moderate
Elliptical
10 minutes

Set 2: 1 round
Small Forward Arm Circles
Small Forward Arm Circles
30 seconds
Big Forward Arm Circles
Big Forward Arm Circles
30 seconds
Small Reverse Arm Circles
Small Reverse Arm Circles
30 seconds
Big Reverse Arm Circles
Big Reverse Arm Circles
30 seconds
Left Arm Cross Stretch
Left Arm Cross Stretch
30 seconds
Right Arm Cross Stretch
Right Arm Cross Stretch
30 seconds
Left Chest Stretch
Left Chest Stretch
30 seconds
Right Chest Stretch
Right Chest Stretch
30 seconds
Rest
Rest
30 seconds

Set 3: 1 round
Side Lunges
Side Lunges
30 seconds
Right Quad Stretch
Right Quad Stretch
1 minute
Left Quad Stretch
Left Quad Stretch
1 minute
Right Pretzel Stretch
Right Pretzel Stretch
30 seconds
Left Pretzel Stretches
Left Pretzel Stretches
30 seconds
Rest
Rest
30 seconds

Set 4: 1 round
Alternating Bent Over Rows
Alternating Bent Over Rows
30 seconds
Alternating Hammer Curls
Alternating Hammer Curls
30 seconds
Dumbbell Front Raises
Dumbbell Front Raises
30 seconds
Dumbbell Rear Lateral Raises
Dumbbell Rear Lateral Raises
30 seconds
Rest
Rest
30 seconds
Right Tricep Extensions
Right Tricep Extensions
30 seconds
Left Tricep Extensions
Left Tricep Extensions
30 seconds
Transition
Transition
30 seconds

Set 5: 1 round
Stability Ball Chest Press
Stability Ball Chest Press
30 seconds
Dumbbell Fly on Ball
Dumbbell Fly on Ball
30 seconds
Alternating Dumbbell Fly on ball
Alternating Dumbbell Fly on ball
30 seconds
Ball Arch
Ball Arch
30 seconds
Ball Crunches
Ball Crunches
30 seconds
Ball Push-Ups
Ball Push-Ups
30 seconds
Transition
Transition
30 seconds

Set 6: 1 round
Burpees
Burpees
30 seconds
Elbow Plank with Leg Lifts
Elbow Plank with Leg Lifts
30 seconds
Kneeling Push-Ups
Kneeling Push-Ups
30 seconds
Elbow to Knee Bird Dogs
Elbow to Knee Bird Dogs
30 seconds
Cat Cow
Cat Cow
30 seconds
Sit-Ups
Sit-Ups
1 minute
Leg Raises
Leg Raises
30 seconds


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