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Exercises

Set 1: 1 round
Clockwise Neck Rolls
Clockwise Neck Rolls
20 seconds
Counter-clockwise Neck Rolls
Counter-clockwise Neck Rolls
20 seconds
Neck Side Rotations
Neck Side Rotations
20 seconds
Up and Down Neck Tilts
Up and Down Neck Tilts
20 seconds
Inward Wrist Circles
Inward Wrist Circles
30 seconds
Outward Wrist Circles
Outward Wrist Circles
30 seconds
Forward Shoulder Rolls
Forward Shoulder Rolls
30 seconds
Backward Shoulder Rolls
Backward Shoulder Rolls
30 seconds
Shoulder Shrugs
Shoulder Shrugs
30 seconds
Elbow To Knee Twists
Elbow To Knee Twists
45 seconds
Body Circles
Body Circles
30 seconds
Wide Leg Forward Bend with Twists
Wide Leg Forward Bend with Twists
40 seconds
Side Cross Kicks
Side Cross Kicks
40 seconds
Jumping Jacks
Jumping Jacks
20 seconds
Knee Circles
Knee Circles
30 seconds
Traveling Ankle Flips
Traveling Ankle Flips
30 seconds
Transition
Transition
10 seconds

Set 2: 2 rounds
Plank
Plank
1 minute
Rest
Rest
15 seconds
Left Side Plank
Left Side Plank
30 seconds
Rest
Rest
15 seconds
Right Side Plank
Right Side Plank
30 seconds
Rest
Rest
15 seconds

Set 3: 2 rounds
Upward Plank
Upward Plank
45 seconds
Rest
Rest
15 seconds
Full Plank with Leg Lifts
Full Plank with Leg Lifts
30 seconds
Rest
Rest
10 seconds

Set 4: 2 rounds
Lying Supermans
Lying Supermans
40 seconds
Rest
Rest
15 seconds
Elbow to Knee Bird Dogs
Elbow to Knee Bird Dogs
1 minute
Rest
Rest
15 seconds
Hollow Body Holds
Hollow Body Holds
30 seconds
Rest
Rest
15 seconds
Dead Bug Holds
Dead Bug Holds
30 seconds
Rest
Rest
15 seconds

Set 5: 2 rounds
Hanging Knee Raises
Hanging Knee Raises
25 seconds
Rest
Rest
10 seconds
Right Downward Woodchop with Band
30 seconds
Resistance: Light
Left Downward Woodchop with Band
30 seconds
Rest
Rest
10 seconds

Set 6: 1 round
Hang
Hang
30 seconds
Garland Pose
Garland Pose
45 seconds
Standing Forward Bend
Standing Forward Bend
45 seconds
Wall Calf Stretches
Wall Calf Stretches
1 minute
Wall Calf Stretches
Wall Calf Stretches
1 minute
Left Runner's Lunge
Left Runner's Lunge
30 seconds
Right Runner's Lunge
Right Runner's Lunge
30 seconds
Cat Cow
Cat Cow
50 seconds
Butterfly
Butterfly
45 seconds
Bicep Stretches
Bicep Stretches
45 seconds
Floor Bridge
Floor Bridge
35 seconds
Shin Grabs
Shin Grabs
30 seconds
Shin Grabs
Shin Grabs
30 seconds
Shin Grabs
Shin Grabs
30 seconds
Shin Grabs
Shin Grabs
30 seconds
Lying Scorpions
Lying Scorpions
1 min 15 secs
Corpse
Corpse
45 seconds


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