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Exercises

Set 1: 1 round
Cat Cow
Cat Cow
1 minute
Elbow Plank
Elbow Plank
15 seconds
Floor Bridge
Floor Bridge
15 reps
Chest Openers
Chest Openers
1 minute
Bird Dog
Bird Dog
15 reps
Wall Sit
Wall Sit
30 seconds
Reverse Crunches
Reverse Crunches
10 reps
Supermans
Supermans
30 seconds
Kneeling Right Arm Rows
Weights: Moderate
Kneeling Right Arm Rows
12 reps
Kneeling Left Arm Rows
Weights: Moderate
Kneeling Left Arm Rows
12 reps
Dumbbell Lateral Shoulder Raises
Weights: Moderate
Dumbbell Lateral Shoulder Raises
12 reps
Dumbbell Side Bends
Weights: Moderate
Dumbbell Side Bends
15 reps

Set 2: 1 round
Cat Cow
Cat Cow
1 minute
Elbow Plank
Elbow Plank
15 seconds
Floor Bridge
Floor Bridge
15 reps
Chest Openers
Chest Openers
1 minute
Bird Dog
Bird Dog
15 reps
Wall Sit
Wall Sit
30 seconds
Reverse Crunches
Reverse Crunches
10 reps
Supermans
Supermans
30 seconds
Kneeling Right Arm Rows
Weights: Moderate
Kneeling Right Arm Rows
12 reps
Kneeling Left Arm Rows
Weights: Moderate
Kneeling Left Arm Rows
12 reps
Dumbbell Lateral Shoulder Raises
Weights: Moderate
Dumbbell Lateral Shoulder Raises
12 reps
Dumbbell Side Bends
Weights: Moderate
Dumbbell Side Bends
15 reps

Set 3: 1 round
Cat Cow
Cat Cow
1 minute
Elbow Plank
Elbow Plank
15 seconds
Floor Bridge
Floor Bridge
15 reps
Chest Openers
Chest Openers
1 minute
Bird Dog
Bird Dog
15 reps
Wall Sit
Wall Sit
30 seconds
Reverse Crunches
Reverse Crunches
10 reps
Supermans
Supermans
30 seconds
Kneeling Right Arm Rows
Weights: Moderate
Kneeling Right Arm Rows
12 reps
Kneeling Left Arm Rows
Weights: Moderate
Kneeling Left Arm Rows
12 reps
Dumbbell Lateral Shoulder Raises
Weights: Moderate
Dumbbell Lateral Shoulder Raises
12 reps
Dumbbell Side Bends
Weights: Moderate
Dumbbell Side Bends
15 reps


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