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Exercises

Set 1: 1 round
High Knee Pulls
High Knee Pulls
1 minute
Squats
Squats
10 reps
Jumping Jacks
Jumping Jacks
20 reps

Set 2: 2 rounds
Dumbbell Chest Press
Dumbbell Chest Press
10 reps
Vertical Leg Crunches
Vertical Leg Crunches
20 reps

Set 3: 1 round
Rest
Rest
1 minute

Set 4: 2 rounds
Dumbbell Bent Over Rows
Dumbbell Bent Over Rows
10 reps
Supermans
Supermans
1 minute

Set 5: 1 round
Rest
Rest
1 minute

Set 6: 2 rounds
Overhead Press
Overhead Press
10 reps
Russian Twists
Russian Twists
20 reps

Set 7: 1 round
Rest
Rest
1 minute

Set 8: 2 rounds
Pullover
10 reps
Bicycle Crunches
Bicycle Crunches
20 reps

Set 9: 1 round
Rest
Rest
1 minute

Set 10: 2 rounds
Tricep Extensions
Tricep Extensions
10 reps
Left Side Plank Dips
Left Side Plank Dips
20 reps

Set 11: 1 round
Rest
Rest
1 minute

Set 12: 2 rounds
Bicep Curls
Bicep Curls
10 reps
Right Side Plank Dips
Right Side Plank Dips
20 reps

Set 13: 1 round
Rest
Rest
1 minute

Set 14: 1 round
Left Arm Cross Stretch
Left Arm Cross Stretch
20 seconds
Right Arm Cross Stretch
Right Arm Cross Stretch
20 seconds
Left Tricep Stretch
Left Tricep Stretch
20 seconds
Right Tricep Stretch
Right Tricep Stretch
20 seconds
Chest Stretch
Chest Stretch
40 seconds
Downward Facing Dog
Downward Facing Dog
20 seconds
Cobra
Cobra
20 seconds
Lying Spinal Twist
Lying Spinal Twist
40 seconds
Pretzel Stretches
Pretzel Stretches
40 seconds
Lengthening Stretches
20 seconds


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