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Description

Last set is Morning Light Full Body


Exercises

Set 1: 1 round
Jumping Jacks
Effort: Vigorous
Jumping Jacks
1 min 30 secs
Rest
Rest
15 seconds
Warm-Up Walk
Effort: Moderate
Warm-Up Walk
1 minute
Rest
Rest
15 seconds
Cardio Warm Up
Effort: Vigorous
Cardio Warm Up
1 minute
Rest
Rest
20 seconds

Set 2: 1 round
Rest
Rest
40 seconds

Set 3: 4 rounds
Seated Tricep Extensions
Weights: Moderate
Seated Tricep Extensions
1 minute
Rest
Rest
20 seconds

Set 4: 1 round
Rest
Rest
40 seconds

Set 5: 4 rounds
Right Tricep Dumbbell Kickbacks on Bench
Weights: Moderate
Right Tricep Dumbbell Kickbacks on Bench
30 seconds
Left Tricep Dumbbell Kickbacks on Bench
Weights: Moderate
Left Tricep Dumbbell Kickbacks on Bench
30 seconds
Rest
Rest
20 seconds

Set 6: 1 round
Rest
Rest
40 seconds

Set 7: 4 rounds
Tricep Dips
Tricep Dips
1 minute
Rest
Rest
20 seconds

Set 8: 1 round
Rest
Rest
40 seconds

Set 9: 4 rounds
Right One Arm Tricep Extensions
Weights: Moderate
Right One Arm Tricep Extensions
30 seconds
Left One Arm Tricep Extensions
Weights: Moderate
Left One Arm Tricep Extensions
30 seconds
Rest
Rest
20 seconds

Set 10: 1 round
Rest
Rest
40 seconds

Set 11: 4 rounds
Plank with Shoulder Taps
Plank with Shoulder Taps
1 minute
Rest
Rest
20 seconds

Set 12: 1 round
Rest
Rest
40 seconds

Set 13: 3 rounds
Plank
Plank
45 seconds
Rest
Rest
15 seconds
Left Side Plank Knee Drive
Left Side Plank Knee Drive
45 seconds
Rest
Rest
15 seconds
Right Side Plank Knee Drive
Right Side Plank Knee Drive
45 seconds
Rest
Rest
15 seconds
Bird Dog
Bird Dog
45 seconds
Rest
Rest
15 seconds
Pendulum Legs
Pendulum Legs
45 seconds
Rest
Rest
15 seconds
Russian Twists
Russian Twists
45 seconds
Rest
Rest
20 seconds

Set 14: 1 round
Rest
Rest
40 seconds

Set 15: 3 rounds
Plank Jacks
Effort: Vigorous
Plank Jacks
45 seconds
Rest
Rest
15 seconds
Boat to Low Boat
Boat to Low Boat
45 seconds
Rest
Rest
15 seconds
High Plank Arm Reaches (alternating arms)
High Plank Arm Reaches (alternating arms)
45 seconds
Rest
Rest
15 seconds
V-Ups
V-Ups
45 seconds
Rest
Rest
15 seconds
Flutter Kicks
Effort: Vigorous
Flutter Kicks
45 seconds
Rest
Rest
20 seconds

Set 16: 1 round
Rest
Rest
40 seconds

Set 17: 1 round
Tricep Stretches
Tricep Stretches
1 minute
Left Arm Cross Stretch
Left Arm Cross Stretch
30 seconds
Right Arm Cross Stretch
Right Arm Cross Stretch
30 seconds
Bicep Stretches
Bicep Stretches
30 seconds
Circle of Joy
Circle of Joy
30 seconds
Shoulder Stretches
Shoulder Stretches
30 seconds
Seated Archer
Seated Archer
30 seconds
Upward Facing Dog
Upward Facing Dog
30 seconds
Half Cobra Pose
Half Cobra Pose
30 seconds

Set 18: 1 round
Wall Calf Stretches - 60sec
Wall Calf Stretches - 60sec
5 seconds
Quad Stretches - 60sec
Quad Stretches - 60sec
5 seconds
Tricep Stretches -60sec
Tricep Stretches -60sec
5 seconds
Wide Leg Stretches - 60sec
Wide Leg Stretches - 60sec
5 seconds
Hamstring and Shoulder Stretches -60sec
Hamstring and Shoulder Stretches -60sec
5 seconds
Right IT Band Stretch -60sec
Right IT Band Stretch -60sec
5 seconds

Set 19: 1 round
Sit-Ups -20reps
Sit-Ups -20reps
5 seconds
Push-Ups -10reps
Push-Ups -10reps
5 seconds
Rest -10sec
Rest -10sec
5 seconds
Elbow Plank -30sec
Elbow Plank -30sec
5 seconds
Rest -10sec
Rest -10sec
5 seconds
Push-Ups -10reps
Push-Ups -10reps
5 seconds
Squats with Raised Arms -60sec
Squats with Raised Arms -60sec
5 seconds
Burpees -3reps
Effort: Moderate
Burpees -3reps
5 seconds
Rest -15sec
Rest -15sec
5 seconds
Floor Bridge -60sec
Floor Bridge -60sec
5 seconds

Set 20: 2 rounds
Bicep Curls -12reps
Bicep Curls -12reps
5 seconds
Dumbbell Bent Over Rows -12 reps
Weights: Light
Dumbbell Bent Over Rows -12 reps
5 seconds


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