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Exercises

Set 1: 1 round
Arm Pumps
Arm Pumps
25 seconds
Body Sways
25 seconds
Hamstring Stretches
Hamstring Stretches
25 seconds
Neck Rolls
Neck Rolls
25 seconds
Rest
10 seconds

Set 2: 1 round
Seated Cross Body Crunches
Seated Cross Body Crunches
45 seconds
Diamond Crunches
Diamond Crunches
45 seconds
Split Abs
Split Abs
45 seconds
Hip Rock N Raises
Hip Rock N Raises
45 seconds
Wall Sits with Heel Ups
Wall Sits with Heel Ups
45 seconds
Oblique V-Sits
Oblique V-Sits
45 seconds
In and Outs
In and Outs
45 seconds
Reverse Bicycles
Reverse Bicycles
45 seconds
Transition
20 seconds

Set 3: 1 round
Plank with Arm Lifts
45 seconds
Dumbbell Front/Side Raises
Dumbbell Front/Side Raises
45 seconds
Dumbbell Side Bends
Dumbbell Side Bends
45 seconds
Dumbbell Fly
Dumbbell Fly
45 seconds
Tricep Extensions
Tricep Extensions
45 seconds
Dumbbell Chest Press
Dumbbell Chest Press
45 seconds
Rest
Rest
20 seconds

Set 4: 1 round
Plank Heel Pushes
Plank Heel Pushes
45 seconds
Calf Pumps
45 seconds
Front Kicks
Front Kicks
45 seconds
Lunges with Knee Lifts
Lunges with Knee Lifts
45 seconds
Glute Combo Kickback
Glute Combo Kickback
45 seconds
Max Rep Squats
Max Rep Squats
45 seconds
Reverse Lunge to Right Side Lunge
Reverse Lunge to Right Side Lunge
45 seconds
Reverse Lunge to Left Side Lunges
Reverse Lunge to Left Side Lunges
45 seconds
Rest
Rest
20 seconds

Set 5: 1 round
Thrusts
45 seconds
Squat Pulses
Squat Pulses
30 seconds
Plank Hop Outs
Plank Hop Outs
30 seconds
The Heisman Shuffle
The Heisman Shuffle
30 seconds
Squat Overhead Press
30 seconds
Rest
Rest
15 seconds
Plank Toe Touch
45 seconds

Set 6: 1 round
Quad Stretches
Quad Stretches
20 seconds
Standing Leg Stretches
Standing Leg Stretches
20 seconds
Shoulder Stretches
Shoulder Stretches
20 seconds
IT Band Stretch
IT Band Stretch
20 seconds
Knee Hugs
Knee Hugs
20 seconds
Lengthening Stretches
20 seconds


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