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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
Reverse Lunge off Step
Reverse Lunge off Step
30 seconds
Reverse Lunge off Step
Reverse Lunge off Step
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
Bench Plank
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
Body Circles
Body Circles
40 seconds
BOSU Hopovers
BOSU Hopovers
40 seconds
Elbow Plank on BOSU
Elbow Plank on BOSU
40 seconds
Ball Push-Ups
Ball Push-Ups
40 seconds

Set 5: 2 rounds
Clock Lunges
Clock Lunges
40 seconds
Bear Crawls
Bear Crawls
40 seconds
Curtsy Lunge
Curtsy Lunge
40 seconds
Left Leg Bulgarian Squats with Stability Ball
40 seconds
Right Leg Bulgarian Squats with Stability Ball
40 seconds

Set 6: 2 rounds
Back Extension on Ball
Back Extension on Ball
40 seconds
Y-T-A
Y-T-A
40 seconds
Push-Up and Rotation
Push-Up and Rotation
40 seconds
Yoga Bridge
Yoga Bridge
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
Ankle Grabbers
Ankle Grabbers
40 seconds
Sumo Obliques
Sumo Obliques
40 seconds


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