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Exercises

Set 1: 1 round
Jog on the Spot
Jog on the Spot
20 seconds
High Knees
High Knees
20 seconds
Jumping Jacks
Jumping Jacks
20 seconds
Chest Openers
Chest Openers
25 seconds
Alternating Side Reaches
Alternating Side Reaches
25 seconds
Right Quad Stretch
Right Quad Stretch
15 seconds
Left Hamstring Stretch
Left Hamstring Stretch
15 seconds
Right Hamstring Stretch
Right Hamstring Stretch
15 seconds
Left Quad Stretch
Left Quad Stretch
15 seconds

Set 2: 1 round
Transition
Transition
5 seconds

Set 3: 3 rounds
Overhead Squat with Ball
Overhead Squat with Ball
20 reps
Ball Sways
Ball Sways
20 reps
Squats with Ball Reaches
Squats with Ball Reaches
20 reps
Rest
Rest
15 seconds

Set 4: 1 round
Transition
Transition
10 seconds

Set 5: 1 round
Back Extension on Ball
Back Extension on Ball
30 seconds
Ball Arch
Ball Arch
30 seconds
Ball Butt Lifts
Ball Butt Lifts
20 reps
Ball Crunches
Ball Crunches
20 reps
Rest
Rest
25 seconds

Set 6: 2 rounds
Ab Ball Raises
Ab Ball Raises
20 reps
Ball Leg Lifts
Ball Leg Lifts
20 reps
Ball Foot to Hand Pass
Ball Foot to Hand Pass
20 reps
Rest
Rest
20 seconds


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