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Description

Including warm-up and some end-stretches.


Exercises

Set 1: 1 round
Jump Rope
Jump Rope
45 seconds
90 Degree Hang
90 Degree Hang
15 seconds
Jumping Jacks
Jumping Jacks
30 seconds
Cat Cow
Cat Cow
30 seconds
Bird Dog
Bird Dog
30 seconds
Left Side Plank with Leg Abduction
Left Side Plank with Leg Abduction
30 seconds
Right Side Plank with Leg Abduction
Right Side Plank with Leg Abduction
30 seconds
Floor Bridge
Floor Bridge
30 seconds
Back Rolls
Back Rolls
30 seconds
Left Lat Rolls
Left Lat Rolls
30 seconds
Right Lat Rolls
Right Lat Rolls
30 seconds
Advanced Left Glute Rolls
Advanced Left Glute Rolls
30 seconds
Advanced Right Glute Rolls
Advanced Right Glute Rolls
30 seconds
Left IT Band Rolls
Left IT Band Rolls
30 seconds
Right IT Band Rolls
Right IT Band Rolls
30 seconds
Quad Rolls
Quad Rolls
30 seconds
Left Adductor Rolls
Left Adductor Rolls
30 seconds
Right Adductor Rolls
Right Adductor Rolls
30 seconds
Hamstring Rolls
Hamstring Rolls
30 seconds
Calf Rolls
Calf Rolls
30 seconds
Forward Shoulder Rolls
Forward Shoulder Rolls
15 seconds
Backward Shoulder Rolls
Backward Shoulder Rolls
15 seconds
Rest
Rest
30 seconds

Set 2: 1 round
L-Pull-ups
20 seconds
Rest
Rest
20 seconds
Hanging L Raises
Hanging L Raises
25 seconds
Rest
Rest
25 seconds
Hanging Knee Raises
Hanging Knee Raises
25 seconds
Rest
Rest
25 seconds
90 Degree Hang
90 Degree Hang
20 seconds
Rest
Rest
45 seconds

Set 3: 2 rounds
Vertical Goblet Squats
Vertical Goblet Squats
30 seconds
Transition
Transition
8 seconds
Kettlebell Figure Eights
Kettlebell Figure Eights
30 seconds
Transition
Transition
8 seconds
Horizontal Goblet Squats
Horizontal Goblet Squats
30 seconds
Transition
Transition
8 seconds
Right Lunge with Kettlebell Rows
Right Lunge with Kettlebell Rows
30 seconds
Transition
Transition
8 seconds
Left Lunge with Kettlebell Rows
Left Lunge with Kettlebell Rows
30 seconds
Transition
Transition
8 seconds
Sumo Squats with Kettlebell
Sumo Squats with Kettlebell
30 seconds
Transition
Transition
8 seconds
Alternating Suitcase Split Squats with Kettlebell
Alternating Suitcase Split Squats with Kettlebell
30 seconds
Transition
Transition
8 seconds

Set 4: 1 round
Rest
Rest
1 minute

Set 5: 1 round
Kettlebell Swings
Kettlebell Swings
30 seconds
Transition
Transition
5 seconds
Left Lateral Kettlebell Swings
Left Lateral Kettlebell Swings
20 seconds
Transition
Transition
5 seconds
Right Lateral Kettlebell Swings
Right Lateral Kettlebell Swings
20 seconds
Transition
Transition
5 seconds
Kettlebell Swings
Kettlebell Swings
45 seconds
Transition
Transition
5 seconds
Left Lateral Kettlebell Swings
Left Lateral Kettlebell Swings
30 seconds
Transition
Transition
5 seconds
Right Lateral Kettlebell Swings
Right Lateral Kettlebell Swings
30 seconds
Transition
Transition
5 seconds
Kettlebell Left Arm Bent Over Row
Kettlebell Left Arm Bent Over Row
30 seconds
Transition
Transition
5 seconds
Kettlebell Right Arm Bent Over Row
Kettlebell Right Arm Bent Over Row
30 seconds
Rest
Rest
1 minute

Set 6: 3 rounds
Kettlebell Deadlifts
Kettlebell Deadlifts
1 minute
Transition
Transition
8 seconds
90 Degree Hang
90 Degree Hang
20 seconds
Rest
Rest
30 seconds

Set 7: 1 round
Rest
Rest
35 seconds

Set 8: 2 rounds
Pulse Ups (15)
Pulse Ups (15)
36 seconds
Reverse Crunches (12)
Reverse Crunches (12)
28 seconds
Boat Pose
Boat Pose
30 seconds

Set 9: 1 round
Rest
Rest
1 minute

Set 10: 2 rounds
L Seat Lifts
L Seat Lifts
20 seconds
Rest
Rest
10 seconds

Set 11: 2 rounds
Plank Bird Dog
Plank Bird Dog
20 seconds
Rest
Rest
10 seconds

Set 12: 2 rounds
Seated Leg Lifts
Seated Leg Lifts
20 seconds
Rest
Rest
10 seconds

Set 13: 2 rounds
Hip Rock N Raises
Hip Rock N Raises
20 seconds
Rest
Rest
10 seconds

Set 14: 2 rounds
L Seat Lifts
L Seat Lifts
20 seconds
Rest
Rest
10 seconds

Set 15: 2 rounds
Two Sided Grasshoppers
20 seconds
Rest
Rest
10 seconds

Set 16: 2 rounds
Pulse Ups
Pulse Ups
20 seconds
Boat Pose
Boat Pose
10 seconds

Set 17: 2 rounds
Dolphin Push-ups
Dolphin Push-ups
20 seconds
Forearm Dolphin Push-ups
Forearm Dolphin Push-ups
10 seconds

Set 18: 1 round
Rhomboid Opener
Rhomboid Opener
45 seconds
Rhomboid Opener (Other Side)
Rhomboid Opener (Other Side)
45 seconds
Bent Knee Twists
Bent Knee Twists
30 seconds
Floor Bridge
Floor Bridge
30 seconds
Seated Pigeon Pose (Left)
Seated Pigeon Pose (Left)
30 seconds
Left Half Pigeon
Left Half Pigeon
30 seconds
Seated Pigeon Pose (Right)
Seated Pigeon Pose (Right)
30 seconds
Right Half Pigeon
Right Half Pigeon
30 seconds
Back Rolls
Back Rolls
45 seconds
Inward Wrist Circles
Inward Wrist Circles
30 seconds
Underhand Wrist Flexor Stretches
Underhand Wrist Flexor Stretches
30 seconds
Wrist Extensor Stretches
Wrist Extensor Stretches
30 seconds
Wrist Flexor Stretches
Wrist Flexor Stretches
30 seconds
Outward Wrist Circles
Outward Wrist Circles
30 seconds
Child's Pose with Side Reaches
Child's Pose with Side Reaches
45 seconds
Puppy Pose
Puppy Pose
30 seconds
Jump Rope
Jump Rope
45 seconds
Squat Jumps
Squat Jumps
15 seconds


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