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Description

1st stretch. Then work up to harder workouts


Exercises

Set 1: 1 round
Alternating Side Reaches
Alternating Side Reaches
30 seconds
Basic Sun Salutation
Basic Sun Salutation
30 seconds
Balancing Stick Right Leg
Balancing Stick Right Leg
30 seconds
Balancing Stick Left Leg
Balancing Stick Left Leg
30 seconds
Child's Pose
Child's Pose
45 seconds
Flying Supermans
Flying Supermans
30 seconds
Cobra
Cobra
30 seconds
Right Side Lunges to Leg Balance
Right Side Lunges to Leg Balance
1 minute
Left Side Lunges to Leg Balance
Left Side Lunges to Leg Balance
1 minute
Rest
Rest
30 seconds

Set 2: 1 round
Back Extension on Ball
Back Extension on Ball
30 seconds
Ball Arch
Ball Arch
30 seconds
Dumbbell Fly
Dumbbell Fly
30 seconds
Dumbbell Pull-over on a Ball
Dumbbell Pull-over on a Ball
30 seconds
Ball Torso Rotations
Ball Torso Rotations
30 seconds
Transition
Transition
30 seconds

Set 3: 1 round
Bicep Stretches
Bicep Stretches
30 seconds
Alternating Bicep Curls
Alternating Bicep Curls
1 minute
Dumbbell Side Lunges with Hammer Curls
Dumbbell Side Lunges with Hammer Curls
1 minute
Hammer Curls
Hammer Curls
1 minute
Rest
Rest
30 seconds

Set 4: 1 round
Dumbbell Deadlift
1 minute
Dumbbell Side Bends
Dumbbell Side Bends
1 minute
Transition
Transition
30 seconds
Right Side Plank Dips
Right Side Plank Dips
30 seconds
Left Side Plank Dips
Left Side Plank Dips
30 seconds
Double Leg Stretch
Double Leg Stretch
1 minute
Transition
Transition
30 seconds

Set 5: 1 round
Back Extension on Ball
Back Extension on Ball
30 seconds
Ball Arch
Ball Arch
30 seconds
Dumbbell Fly
Dumbbell Fly
30 seconds
Dumbbell Pull-over on a Ball
Dumbbell Pull-over on a Ball
30 seconds
Ball Torso Rotations
Ball Torso Rotations
30 seconds
Transition
Transition
30 seconds

Set 6: 1 round
Bicep Stretches
Bicep Stretches
30 seconds
Alternating Bicep Curls
Alternating Bicep Curls
1 minute
Dumbbell Side Lunges with Hammer Curls
Dumbbell Side Lunges with Hammer Curls
1 minute
Hammer Curls
Hammer Curls
1 minute
Rest
Rest
30 seconds

Set 7: 1 round
Dumbbell Deadlift
1 minute
Dumbbell Side Bends
Dumbbell Side Bends
1 minute
Transition
Transition
30 seconds
Right Side Plank Dips
Right Side Plank Dips
30 seconds
Left Side Plank Dips
Left Side Plank Dips
30 seconds
Double Leg Stretch
Double Leg Stretch
1 minute
Transition
Transition
30 seconds

Set 8: 1 round
Dumbbell Rear Lateral Raises
Dumbbell Rear Lateral Raises
30 seconds
Dumbell Back Row
Dumbell Back Row
30 seconds
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
1 minute
Torso Twists
Torso Twists
30 seconds
Thread the Needle Stretch
Thread the Needle Stretch
1 minute
Yoga Bridge
Yoga Bridge
1 minute
Transition
Transition
30 seconds
Cable Lat Pull Down
3 minutes
Transition
Transition
1 minute
Cable Lat Pull Down
1 minute
Barbell Hang Cleans
Barbell Hang Cleans
1 minute
Barbell Back Loaded Squats
Barbell Back Loaded Squats
1 minute
Barbell Deadlift
Barbell Deadlift
1 min 30 secs
Body Circles
Body Circles
1 minute
Transition
Transition
30 seconds

Set 9: 1 round
Locust
Locust
30 seconds
Big Forward Arm Circles
Big Forward Arm Circles
30 seconds
Big Reverse Arm Circles
Big Reverse Arm Circles
30 seconds
Camel
Camel
30 seconds
Cat Cow
Cat Cow
1 minute
Left Lateral Neck Stretch
Left Lateral Neck Stretch
20 seconds
Right Lateral Neck Stretch
Right Lateral Neck Stretch
20 seconds
Advanced Left Pyramid
Advanced Left Pyramid
30 seconds
Advanced Right Pyramid
Advanced Right Pyramid
30 seconds
Roll Downs
Roll Downs
30 seconds
Prone Savasana
1 min 30 secs


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