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Exercises

Set 1: 1 round
Fast Stair Steps
Effort: Vigorous
Fast Stair Steps
10 minutes
Jog on the Spot
Effort: Moderate
Jog on the Spot
1 min 30 secs
Fast Stair Steps
Effort: Maximum
Fast Stair Steps
5 minutes
Jog on the Spot
Effort: Moderate
Jog on the Spot
1 min 30 secs
Fast Stair Steps
Effort: Maximum
Fast Stair Steps
5 minutes
Jog on the Spot
Effort: Light
Jog on the Spot
1 min 30 secs

Set 2: 3 rounds
Kneeling Left Arm Rows
Weights: Moderate
Kneeling Left Arm Rows
1 minute
Kneeling Right Arm Rows
Weights: Moderate
Kneeling Right Arm Rows
45 seconds
Right Romanian Kettlebell Deadlifts
Right Romanian Kettlebell Deadlifts
1 minute
Left Romanian Kettlebell Deadlifts
Left Romanian Kettlebell Deadlifts
1 minute
Left Waiter's Walk
Left Waiter's Walk
1 minute
Right Waiter's Walk
Right Waiter's Walk
1 minute
Dragon Squats
Dragon Squats
1 minute
Right Kettlebell Swings
Weights: Heavy
Effort: Moderate
Right Kettlebell Swings
1 minute
Left Kettlebell Swings
Weights: Heavy
Left Kettlebell Swings
1 minute
Cross Knees to Elbows
Effort: Light
Cross Knees to Elbows
1 minute

Set 3: 1 round
Standing Leg Stretches
Standing Leg Stretches
2 minutes
Standing Forward Bend
Standing Forward Bend
1 minute
Quad Stretches
Quad Stretches
1 minute
Double Leg Stretch
Double Leg Stretch
1 minute
Left Modified Pyramid
Left Modified Pyramid
1 minute
Right Modified Pyramid
Right Modified Pyramid
1 minute
Right High Lunge with Clasped Hands
Right High Lunge with Clasped Hands
1 minute
Left High Lunge with Clasped Hands
Left High Lunge with Clasped Hands
1 minute
Butterfly
Butterfly
1 minute
Chest Stretch
Chest Stretch
1 minute
Shoulder Stretches
Shoulder Stretches
1 minute
Supine Butterfly
Supine Butterfly
1 min 30 secs


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