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Exercises

Set 1: 1 round
Neck Rolls
30 seconds
Shoulder Shrugs
30 seconds
Small Arm Circles
30 seconds
Large Arm Circles
30 seconds
Jog On Spot
30 seconds
Jacks
30 seconds
Strides
30 seconds
Sprint On Spot
30 seconds

Set 2: 3 rounds
Squats
Squats
40 seconds
Lunges
Lunges
40 seconds
Butt Kickers
Butt Kickers
40 seconds
Transition
15 seconds

Set 3: 3 rounds
Bicycle in Bridge
Bicycle in Bridge
40 seconds
Bottom to Bottom Squats
Bottom to Bottom Squats
40 seconds
Buddy Wall Sit
Buddy Wall Sit
40 seconds
Transition
15 seconds

Set 4: 2 rounds
Diamond Push-Ups
Diamond Push-Ups
40 seconds
Elbow Plank
Elbow Plank
40 seconds
Cross Jacks
Cross Jacks
40 seconds
Transition
15 seconds

Set 5: 3 rounds
Clams
Clams
40 seconds
4-Square Single Leg Hops
4-Square Single Leg Hops
40 seconds
Curtsy Lunge
Curtsy Lunge
40 seconds
Transition
15 seconds

Set 6: 3 rounds
Pelvic Tilt Bridge
Pelvic Tilt Bridge
40 seconds
Flying Supermans
Flying Supermans
40 seconds
Plank
Plank
40 seconds
Transition
15 seconds

Set 7: 3 rounds
Y-T-A
Y-T-A
40 seconds
Bicycle Crunches
Bicycle Crunches
40 seconds
Knee To Elbow Plank
40 seconds
Flutter Kicks
Flutter Kicks
40 seconds
Hollow Body Holds
Hollow Body Holds
40 seconds
Rest
Rest
15 seconds

Set 8: 2 rounds
Back Stretches
40 seconds
Leg Stretches
40 seconds
Arm Stretches
40 seconds


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