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Exercises

Set 1: 1 round
Chest Stretch
Chest Stretch
30 seconds
Rest
Rest
5 seconds
Right Side Stretch
Right Side Stretch
15 seconds
Rest
Rest
5 seconds
Left Side Stretch
Left Side Stretch
15 seconds
Rest
Rest
5 seconds
Shoulder Stretches
Shoulder Stretches
30 seconds
Rest
Rest
5 seconds
Tricep Stretches
Tricep Stretches
30 seconds
Rest
Rest
5 seconds
90 Lat Stretch
90 Lat Stretch
30 seconds
Rest
Rest
5 seconds
Standing Leg Stretches
Standing Leg Stretches
1 minute
Rest
Rest
5 seconds
Right Quad Stretch
Right Quad Stretch
15 seconds
Rest
Rest
5 seconds
Left Quad Stretch
Left Quad Stretch
15 seconds
Rest
Rest
5 seconds
Hamstring Stretches
Hamstring Stretches
30 seconds
Rest
Rest
5 seconds

Set 2: 1 round
High Knees
High Knees
1 minute
Rest
Rest
20 seconds
Dumbbell Squats
Dumbbell Squats
1 minute
Rest
Rest
20 seconds
Walking Dumbbell Lunges
Walking Dumbbell Lunges
1 minute
Rest
Rest
20 seconds
Dumbbell Side Lunge and Touch
Dumbbell Side Lunge and Touch
1 minute
Rest
Rest
30 seconds
Dumbbell Chest Press
Dumbbell Chest Press
1 minute
Rest
Rest
20 seconds
Push-Ups
Push-Ups
30 seconds
Rest
Rest
20 seconds
Diamond Push Ups
Diamond Push Ups
30 seconds
Rest
Rest
20 seconds
Plank with Shoulder Taps
Plank with Shoulder Taps
30 seconds
Rest
Rest
20 seconds
Spiderman Walks
Spiderman Walks
30 seconds
Rest
Rest
20 seconds
Alternating Side Planks
Alternating Side Planks
30 seconds
Rest
Rest
20 seconds
Wall Push Ups
Wall Push Ups
30 seconds
Rest
Rest
30 seconds
Dolphin Push-ups
Dolphin Push-ups
30 seconds
Rest
Rest
20 seconds
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
1 minute
Rest
Rest
20 seconds
Dumbell Back Row
Dumbell Back Row
1 minute
Rest
Rest
20 seconds
Kettlebell Left Arm Bent Over Row
Kettlebell Left Arm Bent Over Row
30 seconds
Rest
Rest
20 seconds
Kettlebell Right Arm Bent Over Row
Kettlebell Right Arm Bent Over Row
30 seconds
Rest
Rest
20 seconds
Inchworms
Inchworms
1 minute
Rest
Rest
30 seconds
Alternating Bicep Curls
Alternating Bicep Curls
1 minute
Rest
Rest
20 seconds
Hammer Curls
Hammer Curls
1 minute
Rest
Rest
20 seconds
Tricep Extensions
Tricep Extensions
1 minute
Rest
Rest
20 seconds
Cross Knees to Elbows
Cross Knees to Elbows
1 minute
Rest
Rest
30 seconds
Dumbbell Side Bends
Dumbbell Side Bends
1 minute
Rest
Rest
20 seconds
Ab Curls
Ab Curls
1 minute
Rest
Rest
20 seconds
Bicycle Crunches
Bicycle Crunches
1 minute
Rest
Rest
20 seconds
Fifer Scissors
Fifer Scissors
1 minute
Rest
Rest
20 seconds
Crunches
Crunches
1 minute
Rest
Rest
20 seconds
Elbow Plank
Elbow Plank
1 minute
Rest
Rest
20 seconds
High Knees
High Knees
2 minutes


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