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Exercises

Set 1: 1 round
Left Quad Rolls
Left Quad Rolls
1 minute
Right Leg Quad Rolls
Right Leg Quad Rolls
1 minute
Left Lat Rolls
Left Lat Rolls
1 minute
Right Lat Rolls
Right Lat Rolls
1 minute

Set 2: 1 round
Elbow Plank
Elbow Plank
1 minute
Prone Cobra
Prone Cobra
15 reps
Floor Bridge
Floor Bridge
30 reps
Rotating Elbow Plank
Rotating Elbow Plank
30 seconds
Bird Dog
Bird Dog
1 minute
Straight Single Leg Floor Bridges
Straight Single Leg Floor Bridges
50 seconds
Elbow Plank with Leg Lifts
Elbow Plank with Leg Lifts
35 seconds
Alternating Fire Hydrants
Alternating Fire Hydrants
50 seconds
Yoga Bridge
Yoga Bridge
50 seconds
Superman Planks
Superman Planks
30 seconds
Flying Supermans
Flying Supermans
45 seconds
Clams
Clams
15 reps
Clams
Clams
15 reps
Rest
Rest
1 minute

Set 3: 3 rounds
Left Leg Front-and-Back Lunges
Left Leg Front-and-Back Lunges
50 seconds
Right Leg Front-and-Back Lunges
Right Leg Front-and-Back Lunges
50 seconds
Kneeling Push-Ups
Kneeling Push-Ups
50 seconds
Kneeling Left Arm Rows
Weights: Moderate
Kneeling Left Arm Rows
50 seconds
Kneeling Right Arm Rows
Weights: Moderate
Kneeling Right Arm Rows
50 seconds

Set 4: 3 rounds
Stair Stepping
Effort: Vigorous
Stair Stepping
2 minutes
Dumbbell V-Raises
Weights: Light
Dumbbell V-Raises
50 seconds
Bicep Curls
Weights: Moderate
Bicep Curls
50 seconds
Bench Dips
Bench Dips
50 seconds

Set 5: 1 round
Wall Calf Stretches
Wall Calf Stretches
30 seconds
Wall Calf Stretches
Wall Calf Stretches
30 seconds
Chest Stretch
Chest Stretch
30 seconds
Chest Stretch
Chest Stretch
30 seconds
Lying Hamstring Stretches
Lying Hamstring Stretches
30 seconds
Lying Hamstring Stretches
Lying Hamstring Stretches
30 seconds


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