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Exercises

Set 1: 1 round
Up and Down Neck Tilts
Up and Down Neck Tilts
30 seconds
Neck Side Rotations
Neck Side Rotations
30 seconds
Clockwise Neck Rolls
Clockwise Neck Rolls
15 seconds
Counter-clockwise Neck Rolls
Counter-clockwise Neck Rolls
15 seconds
Forward Shoulder Rolls
Effort: Light
Forward Shoulder Rolls
30 seconds
Jog
Jog
30 seconds
Jog Backwards
Jog Backwards
30 seconds

Set 2: 2 rounds
BOSU Floor Bridge
BOSU Floor Bridge
40 seconds
Lateral Step Ups with Right Leg Raise
Lateral Step Ups with Right Leg Raise
30 seconds
Lateral Step Ups with Left Leg Raise
Lateral Step Ups with Left Leg Raise
30 seconds
BOSU Left Offset Squats
BOSU Left Offset Squats
40 seconds
BOSU Right Offset Squats
BOSU Right Offset Squats
1 minute

Set 3: 2 rounds
Alternating Side Reaches
Alternating Side Reaches
40 seconds
Balancing Stick
Balancing Stick
30 seconds
Balancing Stick
Balancing Stick
30 seconds
BOSU Mountain Climbers
BOSU Mountain Climbers
40 seconds

Set 4: 2 rounds
Body Circles
Body Circles
40 seconds
BOSU Hopovers
BOSU Hopovers
40 seconds
Elbow Plank on BOSU
Elbow Plank on BOSU
40 seconds
Ball Push-Ups
Ball Push-Ups
40 seconds

Set 5: 2 rounds
Back Lunge Kick Jump Switch
Back Lunge Kick Jump Switch
40 seconds
Ball Plank with Leg Lifts
Ball Plank with Leg Lifts
40 seconds
Curtsy Lunge
Curtsy Lunge
40 seconds
Left Leg Bulgarian Squats with Stability Ball
40 seconds
Right Leg Bulgarian Squats with Stability Ball
40 seconds

Set 6: 2 rounds
5 Way Push Ups
5 Way Push Ups
40 seconds
Y-T-A
Y-T-A
40 seconds
Cross Jacks
Cross Jacks
40 seconds
Yoga Bridge
Yoga Bridge
40 seconds

Set 7: 2 rounds
Duck Walk
: Moderate
Duck Walk
40 seconds
Bicycle in Bridge
Bicycle in Bridge
40 seconds
Squat jumpover on step
40 seconds
Buddy Wall Sit
Buddy Wall Sit
40 seconds

Set 8: 1 round
Plyo Side Lunges to Touch
Plyo Side Lunges to Touch
40 seconds
Rapid Punches
Rapid Punches
40 seconds
Basketball Shots
Basketball Shots
40 seconds
Contralateral Limb Raises
Contralateral Limb Raises
40 seconds

Set 9: 1 round
7 Point Touches On Step
7 Point Touches On Step
1 minute
Wall Tricep Push Ups
Wall Tricep Push Ups
1 minute
Butt Kickers
Butt Kickers
1 minute
Left Bridge Glute Circles On Step
Left Bridge Glute Circles On Step
30 seconds
Right Bridge Glute Circles On Step
Right Bridge Glute Circles On Step
30 seconds

Set 10: 1 round
Left Quad Stretch
Left Quad Stretch
15 seconds
Right Quad Stretch
Right Quad Stretch
15 seconds
Hamstring Stretches
Hamstring Stretches
1 minute
Chin to Chest Stretch
Chin to Chest Stretch
15 seconds
Right Side Stretch
Right Side Stretch
15 seconds
Left Side Stretch
Left Side Stretch
15 seconds
Overhead Stretches
Overhead Stretches
15 seconds
Tricep Stretches
Tricep Stretches
15 seconds
Bicep Stretches
Bicep Stretches
15 seconds


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