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Exercises

Set 1: 2 rounds
Big Forward Arm Circles
Big Forward Arm Circles
30 seconds
Wall Push Ups
Wall Push Ups
1 minute
Small Reverse Arm Circles
Small Reverse Arm Circles
30 seconds
Rest
Rest
10 seconds
Plank
Plank
20 seconds
Weighted Sumo Squat
Weighted Sumo Squat
1 minute
Rest
Rest
10 seconds
Dumbbell Front Raises
Dumbbell Front Raises
1 minute

Set 2: 2 rounds
Squats
Squats
1 minute
Tricep Extensions
Tricep Extensions
30 seconds
Dumbell Back Row
Dumbell Back Row
1 minute
Rest
Rest
10 seconds
Crunches
Crunches
1 minute
Left Oblique Crunches
Left Oblique Crunches
30 seconds
Bicycle Crunches
Bicycle Crunches
1 minute
Right Oblique Crunches
Right Oblique Crunches
30 seconds
Dumbbell Chest Press
Dumbbell Chest Press
1 minute
Child's Pose
Child's Pose
30 seconds

Set 3: 2 rounds
Big Reverse Arm Circles
Big Reverse Arm Circles
30 seconds
Wall Push Ups
Wall Push Ups
1 minute
Small Forward Arm Circles
Small Forward Arm Circles
30 seconds
Rest
Rest
10 seconds
Plank
Plank
20 seconds
Weighted Sumo Squat
Weighted Sumo Squat
1 minute
Rest
Rest
10 seconds
Dumbbell Front Raises
Dumbbell Front Raises
1 minute

Set 4: 2 rounds
Squats
Squats
1 minute
Tricep Extensions
Tricep Extensions
30 seconds
Dumbell Back Row
Dumbell Back Row
1 minute
Rest
Rest
10 seconds
Crunches
Crunches
1 minute
Left Oblique Crunches
Left Oblique Crunches
1 minute
Bicycle Crunches
Bicycle Crunches
1 minute
Right Oblique Crunches
Right Oblique Crunches
1 minute
Dumbbell Chest Press
Dumbbell Chest Press
1 minute
Child's Pose
Child's Pose
30 seconds


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