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Exercises

Set 1: 1 round
Warm-Up Walk
Warm-Up Walk
3 minutes

Set 2: 1 round
Weighted Sumo Squat
Weighted Sumo Squat
1 minute
Squat Pulses
Squat Pulses
30 seconds
Static Squat
30 seconds
Rest
Rest
20 seconds
Squats
Squats
1 minute
Squat Pulses
Squat Pulses
30 seconds
Static Squat
30 seconds
Rest
Rest
20 seconds
Leg lifts-R
1 minute
Pulse Leg Lifts - R
30 seconds
Leg Lift Hold - R
30 seconds
Rest
Rest
20 seconds
Leg Lifts - L
1 minute
Pulse Leg Lifts - L
30 seconds
Leg lifts Hold - L
30 seconds
Rest
Rest
30 seconds
Right lunge
1 minute
Pulse lunge -R
30 seconds
Lunge hold -R
30 seconds
Rest
Rest
30 seconds
Left lunge
1 minute
Left lunge pulse
30 seconds
Left lunge hold
30 seconds
Rest
Rest
30 seconds
Attitude-R
1 minute
Attitude pulse - R
30 seconds
Attitude hold-R
30 seconds
Rest
Rest
30 seconds
Attitude-L
1 minute
Attitude pulse - L
30 seconds
Attitude hold - L
30 seconds
Rest
Rest
30 seconds
Heel press -R
1 minute
Heel press pulse -R
30 seconds
Heel press hold -R
30 seconds
Rest
Rest
30 seconds
Heel press -L
1 minute
Heel press pulse -L
30 seconds
Heel press hold -L
30 seconds
Rest
Rest
30 seconds
Calf raises
1 minute
Calf raises pulse
30 seconds
Calf raise hold
30 seconds
Rest
Rest
30 seconds
Right Side Plank with Leg Abduction
Right Side Plank with Leg Abduction
1 minute
Right side plank pulse
30 seconds
Right side plank with lift hold
30 seconds
Left Side Plank with Leg Abduction
Left Side Plank with Leg Abduction
1 minute
Left side plank with lift pulse
30 seconds
Left side plank lift hold
30 seconds


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