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Exercises

Set 1: 1 round
Jog on the Spot
Jog on the Spot
20 seconds
Jumping Jacks
Jumping Jacks
20 seconds
Knees to Elbows
Knees to Elbows
20 seconds

Set 2: 1 round
Alternating Bicep Curls
Alternating Bicep Curls
1 minute
Dumbbell Sumo Squats
Dumbbell Sumo Squats
1 minute
Dumbbell Renegade Rows
Dumbbell Renegade Rows
1 minute
Mountain Climbers
Mountain Climbers
1 minute
Rest
Rest
30 seconds

Set 3: 1 round
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
1 minute
Pop Squats
Pop Squats
1 minute
Dumbbell Lunges
Dumbbell Lunges
1 minute
Burpees
Burpees
1 minute
Rest
Rest
30 seconds

Set 4: 1 round
Dumbbell Bent Over Rows
Dumbbell Bent Over Rows
1 minute
Dragon Squats
Dragon Squats
1 minute
Squat Pulses
Squat Pulses
1 minute
Ice Skaters
Ice Skaters
1 minute
Rest
Rest
30 seconds

Set 5: 1 round
Tricep Kickbacks
Tricep Kickbacks
1 minute
Dumbbell Side Lunge and Touch
Dumbbell Side Lunge and Touch
1 minute
Mountain Climbers
Mountain Climbers
1 minute
Right Leg Front-and-Back Lunges
Right Leg Front-and-Back Lunges
30 seconds
Left Leg Front-and-Back Lunges
Left Leg Front-and-Back Lunges
30 seconds
Rest
Rest
30 seconds

Set 6: 1 round
Push-Ups
Push-Ups
1 minute
Dumbbell Deadlift
1 minute
Dumbbell Front Raises
Dumbbell Front Raises
1 minute
Burpees
Burpees
30 seconds
Rest
Rest
30 seconds

Set 7: 1 round
Elbows to Hands Plank
Elbows to Hands Plank
1 minute
Jumping Lunges
Jumping Lunges
1 minute
Side Lunges
Side Lunges
1 minute
Mountain Climbers
Mountain Climbers
1 minute
Rest
Rest
30 seconds

Set 8: 1 round
Bent Knee Hip Raises
Bent Knee Hip Raises
30 seconds
Crunches
Crunches
30 seconds
Elbow Plank Hop Outs
Elbow Plank Hop Outs
30 seconds
Dumbbell Side Bends
Dumbbell Side Bends
30 seconds
Alternating Side Planks
Alternating Side Planks
30 seconds

Set 9: 1 round
Hamstring Stretches
Hamstring Stretches
15 seconds
Left Quad Stretch
Left Quad Stretch
15 seconds
Right Quad Stretch
Right Quad Stretch
15 seconds
Right Side Stretch
Right Side Stretch
15 seconds
Left Side Stretch
Left Side Stretch
15 seconds


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