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Exercises

Set 1: 3 rounds
High Knees
High Knees
45 seconds
Prisoner Squats
Prisoner Squats
45 seconds
Butt Kickers
Butt Kickers
45 seconds
Arm Pumps
Arm Pumps
45 seconds
Rest
Rest
15 seconds

Set 2: 3 rounds
Burpees
Burpees
30 seconds
Plank
Plank
30 seconds
Push-Ups
Push-Ups
30 seconds
Mountain Climbers
Mountain Climbers
30 seconds
Rest
Rest
15 seconds

Set 3: 3 rounds
Small Forward Arm Circles
Small Forward Arm Circles
30 seconds
Alternating Bicep Curls
Alternating Bicep Curls
30 seconds
Tricep Extensions
Tricep Extensions
30 seconds
Small Reverse Arm Circles
Small Reverse Arm Circles
30 seconds
Rest
Rest
15 seconds

Set 4: 3 rounds
Bicycle Crunches
Bicycle Crunches
45 seconds
Floor Bridge
Floor Bridge
45 seconds
Crunches
Crunches
45 seconds
Reverse Crunches
Reverse Crunches
45 seconds
Rest
Rest
15 seconds

Set 5: 3 rounds
Cross Knees to Elbows
Cross Knees to Elbows
1 minute
Jog on the Spot
Jog on the Spot
1 minute
Jumping Jacks
Jumping Jacks
1 minute
Walking Lunges
Walking Lunges
1 minute
Rest
Rest
15 seconds

Set 6: 1 round
Right Side Stretch
Right Side Stretch
30 seconds
Left Side Stretch
Left Side Stretch
30 seconds
Chest Stretch
Chest Stretch
40 seconds
Bicep Stretches
Bicep Stretches
30 seconds
Right Tricep Stretch with Bind
Right Tricep Stretch with Bind
20 seconds
Left Tricep Stretch with Bind
Left Tricep Stretch with Bind
20 seconds
Quad Stretches
Quad Stretches
40 seconds
Hamstring and Shoulder Stretches
Hamstring and Shoulder Stretches
1 minute


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