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Exercises

Set 1: 3 rounds
Squats
Squats
45 seconds
Butt Kickers
Butt Kickers
45 seconds
Gate Swings
Gate Swings
1 minute
Back Lunge Kick Jump Switch
Back Lunge Kick Jump Switch
1 minute
Lunges with Rotation
Lunges with Rotation
1 minute
Rest
Rest
10 seconds

Set 2: 3 rounds
Dumbbell Sumo Squats
Dumbbell Sumo Squats
1 minute
Burpees
Burpees
1 minute
Curtsy Lunge
Curtsy Lunge
1 minute
Push-Ups
Push-Ups
1 minute

Set 3: 3 rounds
Squat Jacks
Squat Jacks
1 minute
Mountain Climbers
Mountain Climbers
1 minute
Bottom to Bottom Squats
Bottom to Bottom Squats
1 minute
Plank Bird Dog
Plank Bird Dog
1 minute

Set 4: 3 rounds
Bent Knee Hip Raises
Bent Knee Hip Raises
1 minute
Elbow Plank
Elbow Plank
1 minute
Leg Pull Back
Leg Pull Back
1 minute

Set 5: 1 round
Pyramid 2 x frogs, explosives, body thrust, 4,6,8,10
3 mins 30 secs


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