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Exercises

Set 1: 1 round
Alternating Side Reaches
Alternating Side Reaches
1 minute
Rotating Toe Touches
Rotating Toe Touches
1 minute
Big Forward Arm Circles
Big Forward Arm Circles
1 minute
Big Reverse Arm Circles
Big Reverse Arm Circles
1 minute
Cardio Warm Up
Cardio Warm Up
1 minute
Transition
Transition
15 seconds

Set 2: 1 round
Butt Kickers
Butt Kickers
1 minute
Butt Kickers
Butt Kickers
1 minute
Rest
Rest
15 seconds
Jog
Jog
3 minutes
Rest
Rest
15 seconds
Traveling Butt Kicks
Traveling Butt Kicks
2 minutes
Recovery
Recovery
20 seconds
Hop in Place
Hop in Place
1 minute
High Knees
High Knees
1 minute
Rest
Rest
30 seconds
Jogging
Jogging
3 minutes
Rest
Rest
25 seconds
Side to Side Hops
Side to Side Hops
1 minute
Rest
Rest
30 seconds
Jog
Jog
4 minutes
Rest
Rest
30 seconds
Jogging
Jogging
4 minutes
Rest
Rest
45 seconds
Side to Side Hops
Side to Side Hops
1 minute
Traveling Butt Kicks
Traveling Butt Kicks
2 minutes
Rest
Rest
30 seconds

Set 3: 1 round
Plank
Plank
1 minute
Elbow Plank
Elbow Plank
1 minute
Rest
Rest
25 seconds
Squat Thrusts
Squat Thrusts
45 seconds
Plank
Plank
1 minute
Rest
Rest
15 seconds
Elbow Plank
Elbow Plank
1 minute
Squat Thrusts
Squat Thrusts
45 seconds
Transition
Transition
25 seconds

Set 4: 1 round
Plank
Plank
1 minute
Elbow Plank
Elbow Plank
1 minute
Rest
Rest
25 seconds
Squat Thrusts
Squat Thrusts
45 seconds
Plank
Plank
1 minute
Rest
Rest
15 seconds
Elbow Plank
Elbow Plank
1 minute
Squat Thrusts
Squat Thrusts
45 seconds
Transition
Transition
25 seconds

Set 5: 1 round
Bicep Curls
Bicep Curls
1 minute
Left Concentrated Bicep Curls
Left Concentrated Bicep Curls
1 minute
Right Concentrated Bicep Curls
Right Concentrated Bicep Curls
1 minute
Rest
Rest
20 seconds
Bicep Curls
Bicep Curls
1 minute
Left Concentrated Bicep Curls
Left Concentrated Bicep Curls
1 minute
Right Concentrated Bicep Curls
Right Concentrated Bicep Curls
1 minute
Rest
Rest
20 seconds
Hammer Curls
Hammer Curls
1 minute
Rest
Rest
10 seconds

Set 6: 1 round
Dumbbell Front Raises
Dumbbell Front Raises
1 minute
Plank with Arm Lifts
Plank with Arm Lifts
1 minute
Rest
Rest
25 seconds
Big Reverse Arm Circles
Big Reverse Arm Circles
2 mins 23 secs
Rest
Rest
10 seconds
Big Forward Arm Circles
Big Forward Arm Circles
2 mins 23 secs
Rest
Rest
10 seconds
Dumbbell Front Raises
Dumbbell Front Raises
1 minute
Rest
Rest
20 seconds
Lateral to Front Raises
Lateral to Front Raises
1 minute
Rest
Rest
10 seconds
Big Forward Arm Circles
Big Forward Arm Circles
2 minutes
Big Reverse Arm Circles
Big Reverse Arm Circles
2 minutes
Transition
Transition
25 seconds

Set 7: 1 round
Bench Skull Crusher
Bench Skull Crusher
1 minute
Rest
Rest
10 seconds
Bench Skull Crusher
Bench Skull Crusher
1 minute
Bench Skull Crusher
Bench Skull Crusher
1 minute
Rest
Rest
20 seconds
Tricep Extensions
Tricep Extensions
1 minute
Rest
Rest
10 seconds
Tricep Extensions
Tricep Extensions
1 minute
Rest
Rest
15 seconds
Lying Dumbbell Tricep Extensions
Lying Dumbbell Tricep Extensions
1 minute
Transition
Transition
45 seconds

Set 8: 1 round
Child's Pose
Child's Pose
1 minute
Corpse
Corpse
1 minute
Child's Pose
Child's Pose
1 minute
Seated Forward Bend
Seated Forward Bend
1 minute


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