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Description

cardio, toning and a good sweat!


Exercises

Set 1: 2 rounds
Jumping Jacks
Jumping Jacks
30 seconds
Alternating Side Reaches
Alternating Side Reaches
30 seconds
Elbow To Knee Twists
Elbow To Knee Twists
30 seconds
Rapid Punches
Rapid Punches
45 seconds
Butt Kickers
Butt Kickers
25 seconds
Shoulder Shrugs
Shoulder Shrugs
20 seconds
Big Reverse Arm Circles
Big Reverse Arm Circles
15 seconds
Big Forward Arm Circles
Big Forward Arm Circles
15 seconds
Small Reverse Arm Circles
Small Reverse Arm Circles
13 seconds
Small Forward Arm Circles
Small Forward Arm Circles
13 seconds

Set 2: 1 round
Quad Stretches
Quad Stretches
30 seconds
Standing Leg Stretches
Standing Leg Stretches
45 seconds
Hamstring Stretches
Hamstring Stretches
30 seconds
Right Side Stretch
Right Side Stretch
15 seconds
Left Side Stretch
Left Side Stretch
15 seconds
Shoulder Stretches
Shoulder Stretches
20 seconds
Chin to Chest Stretch
Chin to Chest Stretch
15 seconds
Clockwise Neck Rolls
Clockwise Neck Rolls
20 seconds
Counter-clockwise Neck Rolls
Counter-clockwise Neck Rolls
20 seconds

Set 3: 2 rounds
Right Back Kicks
Right Back Kicks
35 seconds
Left Back Kicks
Left Back Kicks
35 seconds
Double Knees
Double Knees
40 seconds
Rapid Punches
Rapid Punches
1 minute
Front Kicks
Front Kicks
45 seconds
Uppercuts
Uppercuts
40 seconds

Set 4: 2 rounds
Wall Push Ups
Wall Push Ups
25 seconds
Cross Jacks
Cross Jacks
30 seconds
Cross Kicks
30 seconds
Crosses
Crosses
30 seconds
Left Crosses
Left Crosses
30 seconds
Sprawl and Knee Tucks
Sprawl and Knee Tucks
30 seconds
Straight Punches
Straight Punches
1 minute
Jab Cross Hook Elbow Left
Jab Cross Hook Elbow Left
1 minute
Jab Cross Hook Elbow Right
Jab Cross Hook Elbow Right
1 minute

Set 5: 1 round
Rest
Rest
1 minute
transition to the ground
5 seconds

Set 6: 2 rounds
Kneeling Push-Ups
Kneeling Push-Ups
30 seconds
Cat Cow
Cat Cow
40 seconds
Plank
Plank
25 seconds
Alternating Fire Hydrants
40 seconds
Kneeling Elbow Plank
Kneeling Elbow Plank
40 seconds
Bear Crawls
Bear Crawls
30 seconds

Set 7: 1 round
Rest
Rest
1 minute

Set 8: 2 rounds
Leg Raises
Leg Raises
30 seconds
C Curve Obliques
C Curve Obliques
45 seconds
Left Side Plank
Left Side Plank
25 seconds
Right Side Plank
Right Side Plank
25 seconds
Lying Torso Twist
Lying Torso Twist
45 seconds
Fast Crunches
Fast Crunches
30 seconds
Reverse Crunches
Reverse Crunches
30 seconds
Right Oblique Crunches
Right Oblique Crunches
30 seconds
Left Oblique Crunches
Left Oblique Crunches
30 seconds

Set 9: 1 round
Rest
Rest
1 minute

Set 10: 2 rounds
Alternating Fire Hydrants
40 seconds
High Glute Kickbacks
High Glute Kickbacks
1 minute
Floor Bridge
Floor Bridge
1 minute
Reverse Table Top
Reverse Table Top
30 seconds

Set 11: 1 round
Corpse
Corpse
1 minute

Set 12: 1 round
Butterfly
Butterfly
30 seconds
Sitting Tricep Stretch
40 seconds
Right Side Stretch
Right Side Stretch
30 seconds
Left Side Stretch
Left Side Stretch
30 seconds
Shoulder Stretches
Shoulder Stretches
30 seconds
Quad Stretches
Quad Stretches
30 seconds
Standing Leg Stretches
Standing Leg Stretches
1 minute
Fold Forward
Fold Forward
30 seconds
Knee Circles
Knee Circles
25 seconds
Body Circles
Body Circles
25 seconds
Lateral Neck Stretches
Lateral Neck Stretches
30 seconds


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