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Exercises

Set 1: 1 round
Elbow Plank
Elbow Plank
15 seconds
Elbows to Hands Plank
Elbows to Hands Plank
20 seconds
Plank
Plank
25 seconds
Rest
Rest
30 seconds

Set 2: 1 round
Plank Bird Dog
Plank Bird Dog
25 seconds
Tricep Push-Ups
Tricep Push-Ups
30 seconds
Plank
Plank
30 seconds
Push-Ups
Push-Ups
35 seconds
Rest
Rest
45 seconds

Set 3: 1 round
Burpees
Effort: Vigorous
Burpees
30 seconds
Knees to Elbows
Effort: Vigorous
Knees to Elbows
20 seconds
Lunges
Lunges
30 seconds
Squats
Squats
30 seconds
Rest
Rest
1 minute

Set 4: 1 round
Crunches
Crunches
30 seconds
Bicycle Crunches
Bicycle Crunches
30 seconds
Alternating Side Crunches
Alternating Side Crunches
30 seconds
Double Crunches
Double Crunches
30 seconds
Sit-Ups
Sit-Ups
30 seconds


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