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Exercises

Set 1: 1 round
Mountain Climbers
Mountain Climbers
1 minute
Plank
Plank
1 minute
Bicycle Crunches
Bicycle Crunches
1 minute
Floor Bridge
Floor Bridge
1 minute
Left Mermaid Pose
Left Mermaid Pose
30 seconds
Right Mermaid Pose
Right Mermaid Pose
30 seconds
Burpees
Burpees
1 minute
Bird Dog
Bird Dog
1 minute
90-90 Crunch Taps
90-90 Crunch Taps
1 minute
Explosive Hamstring Sit-Up Rolls
Explosive Hamstring Sit-Up Rolls
1 minute
Cobra
Cobra
1 minute
Squat Jumps
Squat Jumps
1 minute
Alternating Fire Hydrants
Alternating Fire Hydrants
1 minute
Glute Circles
Glute Circles
1 minute
Full Plank with Leg Lifts
Full Plank with Leg Lifts
1 minute
Cat Cow
Cat Cow
1 minute
Ice Skaters
Ice Skaters
1 minute
Alternating Side Crunches
Alternating Side Crunches
1 minute
Ab Choppers
Ab Choppers
1 minute
Bent Knee Twists
Bent Knee Twists
1 minute
Left Half Pigeon
Left Half Pigeon
30 seconds
Right Half Pigeon
Right Half Pigeon
30 seconds
Bicycle in Bridge
Bicycle in Bridge
1 minute
Contralateral Limb Raises
Contralateral Limb Raises
1 minute
Crunchy Frogs
Crunchy Frogs
1 minute
Clams
Clams
1 minute
Rest
Rest
1 minute

Set 2: 1 round
Mountain Climbers
Mountain Climbers
1 minute
Plank
Plank
1 minute
Bicycle Crunches
Bicycle Crunches
1 minute
Floor Bridge
Floor Bridge
1 minute
Left Mermaid Pose
Left Mermaid Pose
30 seconds
Right Mermaid Pose
Right Mermaid Pose
30 seconds
Burpees
Burpees
1 minute
Bird Dog
Bird Dog
1 minute
90-90 Crunch Taps
90-90 Crunch Taps
1 minute
Explosive Hamstring Sit-Up Rolls
Explosive Hamstring Sit-Up Rolls
1 minute
Cobra
Cobra
1 minute
Squat Jumps
Squat Jumps
1 minute
Alternating Fire Hydrants
Alternating Fire Hydrants
1 minute
Glute Circles
Glute Circles
1 minute
Full Plank with Leg Lifts
Full Plank with Leg Lifts
1 minute
Cat Cow
Cat Cow
1 minute
Ice Skaters
Ice Skaters
1 minute
Alternating Side Crunches
Alternating Side Crunches
1 minute
Ab Choppers
Ab Choppers
1 minute
Bent Knee Twists
Bent Knee Twists
1 minute
Left Half Pigeon
Left Half Pigeon
30 seconds
Right Half Pigeon
Right Half Pigeon
30 seconds
Bicycle in Bridge
Bicycle in Bridge
1 minute
Contralateral Limb Raises
Contralateral Limb Raises
1 minute
Crunchy Frogs
Crunchy Frogs
1 minute
Clams
Clams
1 minute
Rest
Rest
1 minute

Set 3: 1 round
Plank
Plank
3 minutes
Rest
Rest
1 minute
Wall Sit
Wall Sit
2 minutes
Rest
Rest
1 minute
Jumping Jacks
Jumping Jacks
1 minute
Quad Stretches
Quad Stretches
30 seconds
Hamstring Stretches
Hamstring Stretches
30 seconds
Right IT Band Stretch
Right IT Band Stretch
30 seconds
Left IT Band Stretch
Left IT Band Stretch
30 seconds


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