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Exercises

Set 1: 1 round
Treadmill Slow Jogging
Treadmill Slow Jogging
15 minutes
Rest
Rest
2 minutes

Set 2: 1 round
Upper Back Swimmer Stretches
Upper Back Swimmer Stretches
30 seconds
Big Forward Arm Circles
Big Forward Arm Circles
20 seconds
Big Reverse Arm Circles
Big Reverse Arm Circles
20 seconds
Hamstring Stretches
Hamstring Stretches
30 seconds
Lean-Over Hamstring and Back Stretch
Lean-Over Hamstring and Back Stretch
20 seconds
Transition
Transition
30 seconds

Set 3: 2 rounds
Crunches
Crunches
20 reps
Transition
Transition
10 seconds
Bicycle Crunches
Bicycle Crunches
20 reps
Transition
Transition
10 seconds
Weighted Russian Twists
20 reps
Flutter Kicks
Flutter Kicks
45 seconds
Rest
Rest
2 minutes

Set 4: 3 rounds
Kettlebell Around the Waist
Kettlebell Around the Waist
1 minute
Transition
Transition
5 seconds
Kettlebell Halo
Kettlebell Halo
1 minute
Transition
Transition
5 seconds
Kettlebell Swings
Kettlebell Swings
1 minute
Transition
Transition
5 seconds
Sumo Squats with Kettlebell
Sumo Squats with Kettlebell
20 reps
Rest
Rest
1 minute

Set 5: 1 round
Hamstring Stretches
Hamstring Stretches
30 seconds
Hamstring and Shoulder Stretches
Hamstring and Shoulder Stretches
30 seconds
Shoulder Stretches
Shoulder Stretches
30 seconds


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