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Exercises

Set 1: 1 round
Bird Dog
Bird Dog
1 minute
Butt Lifts
Butt Lifts
1 minute
Rapid Punches
Rapid Punches
1 minute
Rest
Rest
30 seconds
Left Oblique Crunches
Left Oblique Crunches
30 seconds
Right Oblique Crunches
Right Oblique Crunches
30 seconds
Rest
Rest
25 seconds
Plank
Plank
30 seconds
Leg Raises
Leg Raises
30 seconds
Rest
Rest
20 seconds
Ball Crunches
Ball Crunches
30 seconds
In and Outs
In and Outs
30 seconds
Rest
Rest
20 seconds
Overhead Crunches
Overhead Crunches
30 seconds
Ab Curls
Ab Curls
30 seconds
Rest
Rest
20 seconds
Glute Kickbacks
Glute Kickbacks
1 minute
Rest
Rest
25 seconds
Ab Ball Raises
Ab Ball Raises
30 seconds
Sit Ups with Reach Ups
Sit Ups with Reach Ups
30 seconds
Rest
Rest
25 seconds
Cat Cow
Cat Cow
1 minute
Rest
Rest
30 seconds

Set 2: 1 round
Dumbbell Squats
Dumbbell Squats
30 seconds
Rest
Rest
20 seconds
Alternating Bicep Curls
Alternating Bicep Curls
30 seconds
Rest
Rest
20 seconds
Dumbbell Chest Press
Dumbbell Chest Press
30 seconds
Rest
Rest
20 seconds
Tricep Kickbacks
Tricep Kickbacks
30 seconds
Rest
Rest
20 seconds
Left Dumbbell Woodchops
Left Dumbbell Woodchops
30 seconds
Right Dumbbell Woodchops
Right Dumbbell Woodchops
30 seconds
Rest
Rest
20 seconds
Torso Ball Sways
Torso Ball Sways
30 seconds
Rest
Rest
30 seconds

Set 3: 1 round
Right Side Stretch
Right Side Stretch
30 seconds
Left Side Stretch
Left Side Stretch
30 seconds
Alt Standing Leg Stretches
Alt Standing Leg Stretches
1 minute
Left Arm Cross Stretch
Left Arm Cross Stretch
30 seconds
Right Arm Cross Stretch
Right Arm Cross Stretch
30 seconds
Child's Pose
Child's Pose
1 minute


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