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Exercises

Set 1: 1 round
Side Bends
Side Bends
30 seconds
Big Forward Arm Circles
Big Forward Arm Circles
30 seconds
Torso Twists
Torso Twists
30 seconds
Rest
Rest
15 seconds

Set 2: 1 round
Crunches
Crunches
2 mins 30 secs
Cross Body Crunches
Cross Body Crunches
1 minute
Rest
Rest
20 seconds
Walking Lunges
Walking Lunges
1 minute
Prisoner Squats
Prisoner Squats
1 minute
Rest
Rest
30 seconds
Double Crunches
Double Crunches
1 minute
Floor Bridge
Floor Bridge
1 minute
Rest
Rest
1 minute

Set 3: 1 round
Alternating Bicep Curls
Alternating Bicep Curls
2 mins 30 secs
Dumbbell Bent Over Rows
Dumbbell Bent Over Rows
1 min 30 secs
Dumbbell Front Raises
Dumbbell Front Raises
2 minutes
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
2 minutes
Rest
Rest
3 mins 30 secs
Dumbbell Left Side Bends
Dumbbell Left Side Bends
1 min 30 secs
Dumbbell Right Side Bends
Dumbbell Right Side Bends
1 min 30 secs
Dumbbell Push Press
Dumbbell Push Press
1 min 30 secs
Dumbbell Upright Rows
Dumbbell Upright Rows
1 min 30 secs
Rest
Rest
1 min 45 secs
Push-Ups
Push-Ups
1 min 30 secs
Plank
Plank
1 min 30 secs
Diamond Push Ups
Diamond Push Ups
1 minute
Rest
Rest
1 min 30 secs
Left Side Plank
Left Side Plank
1 minute
Right Side Plank
Right Side Plank
1 minute
Rest
Rest
2 mins 30 secs

Set 4: 1 round
Vertical Leg Crunches
Vertical Leg Crunches
1 min 30 secs
Bent Knee Hip Raises
Bent Knee Hip Raises
1 min 30 secs
Russian Twists
Russian Twists
2 minutes
Rest
Rest
2 minutes
Left Oblique Crunches
Left Oblique Crunches
1 min 30 secs
Right Oblique Crunches
Right Oblique Crunches
1 min 30 secs
Ab Choppers
Ab Choppers
1 min 30 secs
Leg Raises
Leg Raises
1 min 30 secs
Rest
Rest
1 min 30 secs

Set 5: 1 round
Prisoner Squats
Prisoner Squats
1 min 30 secs
Walking Lunges
Walking Lunges
1 min 30 secs
Knees to Elbows
Knees to Elbows
1 min 30 secs
Squats with Raised Arms
Squats with Raised Arms
1 min 30 secs
Rest
Rest
30 seconds
Flutter Kicks
Flutter Kicks
1 min 30 secs
Floor Bridge
Floor Bridge
1 min 30 secs
Leg Raises
Leg Raises
1 min 30 secs
Tricep Dips
Tricep Dips
1 min 30 secs
Rest
Rest
30 seconds


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