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Exercises

Set 1: 2 rounds
Kneeling Push-Ups
Kneeling Push-Ups
40 seconds
Dumbbell Rear Lateral Raises
Weights: Light
Dumbbell Rear Lateral Raises
40 seconds
Rest
Rest
30 seconds

Set 2: 1 round
Rest
Rest
30 seconds

Set 3: 3 rounds
Russian Twists
Russian Twists
40 seconds
Transition
Transition
5 seconds
Supermans
Supermans
40 seconds
Rest
Rest
30 seconds

Set 4: 1 round
Rest
Rest
30 seconds

Set 5: 2 rounds
Elbows to Hands Plank
Elbows to Hands Plank
40 seconds
Superman Planks
Superman Planks
40 seconds
Rest
Rest
30 seconds

Set 6: 1 round
Rest
Rest
30 seconds

Set 7: 3 rounds
U Crunches
U Crunches
40 seconds
Transition
Transition
5 seconds
Dolphin Push-Ups
Dolphin Push-Ups
40 seconds
Rest
Rest
30 seconds

Set 8: 1 round
Rest
Rest
30 seconds

Set 9: 1 round
Weights: Moderate
Good Mornings & Shoulder Press
12 reps


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