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Exercises

Set 1: 1 round
Up and Down Neck Tilts
Up and Down Neck Tilts
30 seconds
Neck Side Rotations
Neck Side Rotations
30 seconds
Clockwise Neck Rolls
Clockwise Neck Rolls
15 seconds
Counter-clockwise Neck Rolls
Counter-clockwise Neck Rolls
15 seconds
Forward Shoulder Rolls
Effort: Light
Forward Shoulder Rolls
30 seconds
Jog
Jog
30 seconds
Jog Backwards
Jog Backwards
30 seconds

Set 2: 2 rounds
Front Hop Overs
Front Hop Overs
40 seconds
Alternating Lateral Lunge with Kettlebell
Alternating Lateral Lunge with Kettlebell
30 seconds
Narrow Squat Holds
Narrow Squat Holds
30 seconds
Ball Butt Lifts
Ball Butt Lifts
40 seconds
Ball Plank with Leg Lifts
Ball Plank with Leg Lifts
1 minute

Set 3: 2 rounds
Sumo Squats with Kettlebell
Sumo Squats with Kettlebell
40 seconds
7 Point Touches
7 Point Touches
30 seconds
Ball Mountain Climbers
Ball Mountain Climbers
40 seconds
Wall Sits with Heel Ups
Wall Sits with Heel Ups
40 seconds

Set 4: 2 rounds
Lunges with Rotation
Lunges with Rotation
40 seconds
Elbow Plank on BOSU
Elbow Plank on BOSU
40 seconds
Dumbbell High Knees
40 seconds

Set 5: 2 rounds
Clock Lunges
Clock Lunges
40 seconds
Bear Crawls
Bear Crawls
40 seconds
Curtsy Lunge
Curtsy Lunge
40 seconds
Band Squats with Press
Band Squats with Press
40 seconds
Squat Pulses
Squat Pulses
40 seconds

Set 6: 2 rounds
Burpees
Burpees
40 seconds
Y-T-A
Y-T-A
40 seconds
Push-Up and Rotation
Push-Up and Rotation
40 seconds
Hip Raises with Dumbbells
40 seconds

Set 7: 2 rounds
Bridge with Leg Lifts on Ball
Bridge with Leg Lifts on Ball
40 seconds
Flying Supermans
Flying Supermans
40 seconds
Weighted Ball Crunch
Weighted Ball Crunch
40 seconds
Sumo Obliques
Sumo Obliques
40 seconds

Set 8: 2 rounds
Bicycle Crunches
Bicycle Crunches
40 seconds
90-90 Crunches
90-90 Crunches
40 seconds
Crunchy Frogs
Crunchy Frogs
40 seconds
Contralateral Limb Raises
Contralateral Limb Raises
40 seconds

Set 9: 1 round
Left Quad Stretch
Left Quad Stretch
15 seconds
Right Quad Stretch
Right Quad Stretch
15 seconds
Hamstring Stretches
Hamstring Stretches
1 minute
Chin to Chest Stretch
Chin to Chest Stretch
15 seconds
Right Side Stretch
Right Side Stretch
15 seconds
Left Side Stretch
Left Side Stretch
15 seconds
Overhead Stretches
Overhead Stretches
15 seconds
Tricep Stretches
Tricep Stretches
15 seconds
Bicep Stretches
Bicep Stretches
15 seconds


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