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Exercises

Set 1: 1 round
Boxer Shuffle
30 seconds
Overhead Reaches + Reach Ground
30 seconds
High Knee March
30 seconds
Torso Twists
Torso Twists
30 seconds
Toe Touch Kicks
30 seconds
Full Torso Circle
30 seconds
Lat Step Toe Touch
30 seconds
Squats
Squats
30 seconds
Jumping Jacks
Jumping Jacks
30 seconds
High Knees
High Knees
30 seconds

Set 2: 2 rounds
Single Leg Pushups
30 seconds
Rest
Rest
30 seconds

Set 3: 1 round
Wide Push Up
30 seconds
Rest
Rest
30 seconds

Set 4: 2 rounds
Staggered Hand Push Up
30 seconds
Rest
Rest
30 seconds

Set 5: 1 round
Tricep - Narrow Push Up
30 seconds
Rest
Rest
30 seconds

Set 6: 2 rounds
Side Pushup
30 seconds
Rest
Rest
30 seconds

Set 7: 1 round
Shoulder Rolls
20 seconds
Head Nods
20 seconds
Head Turns
20 seconds
Head Tilts
20 seconds
Head Rolls
20 seconds
Small Arm Circles
Small Arm Circles
20 seconds
Arm Circles
20 seconds
Toe Touch Reach
20 seconds

Set 8: 2 rounds
Tripod Rows
45 seconds
Rest
Rest
15 seconds

Set 9: 1 round
Bird Dog
Bird Dog
45 seconds
Rest
Rest
15 seconds

Set 10: 2 rounds
Tripod Fly
45 seconds
Rest
Rest
15 seconds

Set 11: 1 round
Modified Back Bow
45 seconds
Rest
Rest
15 seconds

Set 12: 1 round
Up And Over Press
45 seconds
Rest
Rest
15 seconds

Set 13: 1 round
Bent Over Ventral Raise
45 seconds
Rest
Rest
15 seconds

Set 14: 1 round
Cross Arm Swings
20 seconds
Front Arm Swings
20 seconds
Toe Touch Reach
20 seconds
Toe Touch Reach
20 seconds
Chest Stretch
Chest Stretch
20 seconds
Chest Stretch
Chest Stretch
20 seconds
Overhead Toe Touch
20 seconds
Downward Facing Dog
Downward Facing Dog
20 seconds
Cobra
Cobra
20 seconds
Child's Pose
Child's Pose
20 seconds


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