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Exercises

Set 1: 3 rounds
Dumbbell Sumo Squats
Dumbbell Sumo Squats
1 minute
Step Ups +Knee Lift+Kick Back
Step Ups +Knee Lift+Kick Back
30 seconds
Step Ups +Knee Lift+Kick Back
Step Ups +Knee Lift+Kick Back
30 seconds
Rest
Rest
30 seconds

Set 2: 3 rounds
Dumbbell Lunges
Dumbbell Lunges
30 seconds
Dumbbell Lunges
Dumbbell Lunges
30 seconds
Step Ups +Knee Lift+Kick Back
Step Ups +Knee Lift+Kick Back
30 seconds
Step Ups +Knee Lift+Kick Back
Step Ups +Knee Lift+Kick Back
30 seconds
Rest
Rest
30 seconds

Set 3: 3 rounds
Dumbbell Side Lunge and Touch
Dumbbell Side Lunge and Touch
30 seconds
Dumbbell Side Lunge and Touch
Dumbbell Side Lunge and Touch
30 seconds
Step Ups +Knee Lift+Kick Back
Step Ups +Knee Lift+Kick Back
30 seconds
Step Ups +Knee Lift+Kick Back
Step Ups +Knee Lift+Kick Back
30 seconds
Rest
Rest
30 seconds

Set 4: 3 rounds
Dumbbell Squats
Dumbbell Squats
1 minute
Step Ups +Knee Lift+Kick Back
Step Ups +Knee Lift+Kick Back
30 seconds
Step Ups +Knee Lift+Kick Back
Step Ups +Knee Lift+Kick Back
30 seconds
Rest
Rest
1 minute

Set 5: 3 rounds
Dumbbell Side Squats
Dumbbell Side Squats
1 minute
Step Ups +Knee Lift+Kick Back
Step Ups +Knee Lift+Kick Back
30 seconds
Step Ups +Knee Lift+Kick Back
Step Ups +Knee Lift+Kick Back
30 seconds
Rest
Rest
30 seconds

Set 6: 3 rounds
Right Bulgarian Split Squats with Dumbbells
Right Bulgarian Split Squats with Dumbbells
30 seconds
Left Bulgarian Split Squats with Dumbbells
Left Bulgarian Split Squats with Dumbbells
30 seconds
Step Ups +Knee Lift+Kick Back
Step Ups +Knee Lift+Kick Back
30 seconds
Step Ups +Knee Lift+Kick Back
Step Ups +Knee Lift+Kick Back
30 seconds
Rest
Rest
1 minute

Set 7: 1 round
Hamstring Stretches
Hamstring Stretches
30 seconds
Fold Forward
Fold Forward
30 seconds
Wide Leg Forward Bend D
Wide Leg Forward Bend D
30 seconds
Wide Leg Stretches
Wide Leg Stretches
30 seconds


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