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Exercises

Set 1: 1 round
Warm Up Set
4 seconds
Head Circles
20 seconds
Big Arm Circles
Big Arm Circles
20 seconds
Fake Skipping Rope
20 seconds

Set 2: 1 round
V/L Sit
20 seconds
Rest
Rest
20 seconds
Iron butterfly
20 seconds
Rest
Rest
20 seconds
Dying Roach (Left side)
20 seconds
Rest
Rest
20 seconds
Dying Roach (Right side)
20 seconds
Rest
Rest
20 seconds
Hip raises
20 seconds
Rest
Rest
20 seconds
Side Plank Twist
20 seconds
Rest
Rest
20 seconds
Leg Lift Toe Touch
20 seconds
Rest
Rest
20 seconds
Roman Twists
20 seconds
Rest
Rest
20 seconds
Bicycle crunches
20 seconds
Rest
Rest
20 seconds

Set 3: 1 round
Rest
Rest
2 minutes

Set 4: 1 round
V/L Sit
20 seconds
Plank
Plank
20 seconds
Iron butterfly
20 seconds
Plank
Plank
20 seconds
Dying Roach (Left side)
20 seconds
Plank
Plank
20 seconds
Dying Roach (Right side)
20 seconds
Plank
Plank
20 seconds
Hip raises
20 seconds
Plank
Plank
20 seconds
Side Plank Twist
20 seconds
Plank
Plank
20 seconds
Leg Lift Toe Touch
20 seconds
Plank
Plank
20 seconds
Roman Twists
20 seconds
Plank
Plank
20 seconds
Bicycle crunches
20 seconds
Plank
Plank
20 seconds

Set 5: 4 rounds
Barbell calve raises
15 reps
Rest
Rest
45 seconds

Set 6: 4 rounds
bodyweight calve raises
20 reps
Rest
Rest
45 seconds

Set 7: 3 rounds
seated calve raises
15 reps
Rest
Rest
45 seconds


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