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Exercises

Set 1: 1 round
Cat Cow
Cat Cow
45 seconds
Walking Inchworms with Push-Ups
Walking Inchworms with Push-Ups
45 seconds

Set 2: 3 rounds
Wall-faced Squats with Raised Arms
Wall-faced Squats with Raised Arms
35 seconds
Chair Tricep Dips
Chair Tricep Dips
35 seconds

Set 3: 1 round
Rest
Rest
30 seconds

Set 4: 3 rounds
Leg-Hip Raise on Ball
35 seconds
Rest
Rest
20 seconds

Set 5: 3 rounds
Plank Twists (on Ball)
35 seconds
Rest
Rest
15 seconds

Set 6: 3 rounds
Ball Crunches
Ball Crunches
35 seconds
Rest
Rest
20 seconds

Set 7: 1 round
Rest
Rest
15 seconds

Set 8: 2 rounds
Stability Ball Knee Tucks
Stability Ball Knee Tucks
35 seconds
Transition
Transition
5 seconds
Ball Ab Rolls
Ball Ab Rolls
35 seconds
Transition
Transition
5 seconds

Set 9: 1 round
Rest
Rest
40 seconds

Set 10: 2 rounds
Sprinters
35 seconds
Boat Pose
Boat Pose
35 seconds

Set 11: 1 round
Rest
Rest
25 seconds

Set 12: 2 rounds
Reverse Lunge to Left Side Lunges
Reverse Lunge to Left Side Lunges
35 seconds
Reverse Lunge to Right Side Lunge
Reverse Lunge to Right Side Lunge
35 seconds

Set 13: 1 round
Rest
Rest
25 seconds

Set 14: 2 rounds
Left Lateral Lunges
Left Lateral Lunges
35 seconds
Right Lateral Lunges
Right Lateral Lunges
35 seconds

Set 15: 1 round
Rest
Rest
35 seconds

Set 16: 2 rounds
90 Degree Pike Push-Up
20 seconds
Rest
Rest
20 seconds

Set 17: 2 rounds
Prisoner Squats
Prisoner Squats
35 seconds
Split Squats
Split Squats
35 seconds

Set 18: 1 round
Rest
Rest
30 seconds

Set 19: 2 rounds
90 Degree Pike Push-ups
20 seconds
Rest
Rest
20 seconds

Set 20: 2 rounds
Left Single Leg Squats
Left Single Leg Squats
35 seconds
Right Single Leg Squats
Right Single Leg Squats
35 seconds

Set 21: 1 round
Rest
Rest
35 seconds

Set 22: 3 rounds
Burpees
Burpees
20 seconds
Rest
Rest
10 seconds
Mountain Climbers
Mountain Climbers
20 seconds
Rest
Rest
10 seconds
Elbow Plank with Knee Taps
Elbow Plank with Knee Taps
10 seconds
Spiderman Elbow Planks
Spiderman Elbow Planks
10 seconds
Rest
Rest
15 seconds

Set 23: 1 round
Rest
Rest
30 seconds

Set 24: 2 rounds
Reverse Elbow Plank
Reverse Elbow Plank
35 seconds
Rest
Rest
15 seconds
Leg Pull Back
Leg Pull Back
35 seconds
Rest
Rest
15 seconds

Set 25: 1 round
Wrist Flexor Stretches
Wrist Flexor Stretches
30 seconds
Inward Wrist Circles
Inward Wrist Circles
30 seconds
Outward Wrist Circles
Outward Wrist Circles
30 seconds
Underhand Wrist Flexor Stretches
Underhand Wrist Flexor Stretches
30 seconds
Up and Down Neck Tilts
Up and Down Neck Tilts
30 seconds
Lateral Neck Stretches
Lateral Neck Stretches
30 seconds
Neck Side Rotations
Neck Side Rotations
30 seconds
Shoulder Shrugs
Shoulder Shrugs
30 seconds
Backward Shoulder Rolls
Backward Shoulder Rolls
30 seconds
Forward Shoulder Rolls
Forward Shoulder Rolls
30 seconds
Elbows-Out Chest Stretches
Elbows-Out Chest Stretches
30 seconds
90 Lat Stretch
90 Lat Stretch
45 seconds
Kneeling Hip Flexor Stretch
1 minute
Lying Quad Stretch
1 minute
Seated Glute Stretch
1 minute
Lying Hamstring Stretches
Lying Hamstring Stretches
45 seconds
Hamstring Stretches
Hamstring Stretches
45 seconds
90 Lat Stretch
90 Lat Stretch
45 seconds
Alternating Side Reaches
Alternating Side Reaches
45 seconds
Side Bends
Side Bends
45 seconds
Look up with Arched Back
Look up with Arched Back
1 minute
Cat Cow
Cat Cow
1 minute
Extended Child's Pose
Extended Child's Pose
45 seconds
Rhomboid Opener
Rhomboid Opener
1 minute
Puppy Pose
Puppy Pose
45 seconds


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