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Exercises

Set 1: 2 rounds
Jog on the Spot
Jog on the Spot
45 seconds
Jumping Jacks
Jumping Jacks
45 seconds
Rotating Toe Touches
Rotating Toe Touches
30 seconds
Squats with Raised Arms
Squats with Raised Arms
45 seconds
Side Lunges
Side Lunges
50 seconds
High Knees
High Knees
30 seconds
Side Squats
Side Squats
45 seconds
Cross Knees to Elbows
Cross Knees to Elbows
30 seconds
Lunges
Lunges
30 seconds
Transition
Transition
30 seconds

Set 2: 2 rounds
Prisoner Squats
Prisoner Squats
1 minute
Torso Twists
Torso Twists
20 seconds
Lunges with Rotation
Lunges with Rotation
50 seconds
4-Square Single Leg Hops
4-Square Single Leg Hops
1 minute
Lateral Leg Lifts
Lateral Leg Lifts
1 minute
Sumo Obliques
Sumo Obliques
45 seconds
Transition
Transition
30 seconds

Set 3: 1 round
Elbow Plank
Elbow Plank
30 seconds
Mountain Climbers
Mountain Climbers
45 seconds
Floor Bridge
Floor Bridge
45 seconds
Plank with Toe Taps
Plank with Toe Taps
30 seconds
The Saw
The Saw
45 seconds
Left Oblique Crunches
Left Oblique Crunches
30 seconds
Bicycle Crunches
Bicycle Crunches
35 seconds
Right Oblique Crunches
Right Oblique Crunches
30 seconds
Full Scorpion
Full Scorpion
45 seconds
Russian Twists
Russian Twists
30 seconds
Bent Knee Twists
Bent Knee Twists
45 seconds
Lotus Crunches
Lotus Crunches
30 seconds
Rest
Rest
20 seconds

Set 4: 1 round
Right Arm Cross Stretch
Right Arm Cross Stretch
15 seconds
Left Arm Cross Stretch
Left Arm Cross Stretch
15 seconds
Standing Leg Stretches
Standing Leg Stretches
45 seconds
Right Side Stretch
Right Side Stretch
20 seconds
Left Side Stretch
Left Side Stretch
20 seconds
Quad Stretches
Quad Stretches
1 minute
Wall Calf Stretches
Wall Calf Stretches
40 seconds
Lying Hamstring Stretches
Lying Hamstring Stretches
1 minute
Cat Cow
Cat Cow
45 seconds
Child's Pose
Child's Pose
1 minute


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