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Exercises

Set 1: 1 round
Jumping Jacks
Jumping Jacks
45 seconds
Dumbbell Sumo Squats
Dumbbell Sumo Squats
1 min 10 secs
Burpees
Burpees
1 minute
Weighted Sumo Squat
Weighted Sumo Squat
1 min 10 secs
Ice Skaters
Ice Skaters
1 minute
Plank Hop Outs/ plank jacks
Plank Hop Outs/ plank jacks
1 minute
Bridge With Dumbbells
1 minute
Floor Bridge Lifts with Bench
1 minute
Rest
Rest
1 minute

Set 2: 2 rounds
High Knees
1 minute
Sumo Squats With Weight
1 minute
Dumbbell Single Leg Seesaws
Dumbbell Single Leg Seesaws
1 minute
Deadlifts
Deadlifts
1 minute
Dumbbell Single Leg Seesaws
Dumbbell Single Leg Seesaws
1 minute
Pulse Ups
Pulse Ups
1 minute
Split Abs
Split Abs
1 minute
Bridge With Dumbbells
1 minute
Cross Leg Sit Ups
Cross Leg Sit Ups
1 minute
Dumbbell Sumo Squats
Dumbbell Sumo Squats
1 minute
Rest
Rest
1 minute
Deadlifts
Deadlifts
1 minute

Set 3: 3 rounds
Punches With Dumbbells
1 minute
Lateral Raises Twisting Dumbbells With Knees Up
1 minute
Overhead Press
Overhead Press
1 minute
Bent Over Tricep Kick Backs
1 minute
Overhead Press
Overhead Press
1 minute
Tricep Dips
Tricep Dips
1 minute
Basketball Dribble (Supine) Using 5 lb Ball
1 minute
Reverse Crunches
Reverse Crunches
1 minute
90 Lat Stretch
90 Lat Stretch
30 seconds
Lengthening Stretches
30 seconds
Standing Leg Stretches
Standing Leg Stretches
30 seconds
Seated Leg Stretch
Seated Leg Stretch
1 min 30 secs


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