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Exercises

Set 1: 3 rounds
Plank with Arm Lifts
Plank with Arm Lifts
30 seconds
Alternating Side Planks
Alternating Side Planks
30 seconds
High-Plank and Knee Draw
High-Plank and Knee Draw
30 seconds
Rest
Rest
5 seconds
Plank Bird Dog
Plank Bird Dog
30 seconds
Rest
Rest
20 seconds

Set 2: 1 round
Rest
Rest
25 seconds

Set 3: 3 rounds
Diamond Push Ups
Diamond Push Ups
10 reps
Spiderman Push-Ups
Spiderman Push-Ups
10 reps
Circular Push-Ups
Circular Push-Ups
10 reps
Down Unders
Down Unders
10 reps
Rest
Rest
45 seconds

Set 4: 3 rounds
Plank with Arm Lifts
Plank with Arm Lifts
30 seconds
Alternating Side Planks
Alternating Side Planks
30 seconds
High-Plank and Knee Draw
High-Plank and Knee Draw
30 seconds
Rest
Rest
5 seconds
Plank Bird Dog
Plank Bird Dog
30 seconds
Rest
Rest
20 seconds

Set 5: 1 round
Rest
Rest
40 seconds

Set 6: 1 round
Staggered Arm Jump Pushups
Staggered Arm Jump Pushups
10 reps
Rest
Rest
15 seconds
Star Push-Ups
Star Push-Ups
10 reps


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