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Exercises

Set 1: 1 round
Backward Shoulder Rolls
Backward Shoulder Rolls
40 seconds
Big Forward Arm Circles
Big Forward Arm Circles
40 seconds
Big Reverse Arm Circles
Big Reverse Arm Circles
40 seconds
Elbow To Knee Twists
Elbow To Knee Twists
40 seconds
Rotating Toe Touches
Rotating Toe Touches
40 seconds

Set 2: 3 rounds
Basketball Shots
Basketball Shots
30 seconds
Frankenstein Skips
Frankenstein Skips
30 seconds
Dumbbell Rear Lateral Raises
Dumbbell Rear Lateral Raises
30 seconds
Alternating Kettlebell Swings
Alternating Kettlebell Swings
30 seconds

Set 3: 1 round
Jog on the Spot
Jog on the Spot
1 minute

Set 4: 2 rounds
Jumping Jacks
Jumping Jacks
30 seconds
Front Back Jacks
Front Back Jacks
30 seconds
Alternating Bicep Curls
Alternating Bicep Curls
1 minute
Dips with Leg Extension
Dips with Leg Extension
1 minute

Set 5: 1 round
Jog on the Spot
Jog on the Spot
1 minute

Set 6: 2 rounds
Right Dumbbell Woodchops
Right Dumbbell Woodchops
30 seconds
Left Dumbbell Woodchops
Left Dumbbell Woodchops
30 seconds
Right Lateral Lunges
Right Lateral Lunges
30 seconds
Left Lateral Lunges
Left Lateral Lunges
30 seconds

Set 7: 1 round
Jog on the Spot
Jog on the Spot
1 minute

Set 8: 2 rounds
Downward Facing Dog
Downward Facing Dog
30 seconds
Inchworms
Inchworms
30 seconds
Bicycle in Bridge
Bicycle in Bridge
30 seconds
Ab Choppers
Ab Choppers
30 seconds

Set 9: 1 round
Clockwise Four Square Hops
Clockwise Four Square Hops
30 seconds
Counterclockwise Four Square Hops
Counterclockwise Four Square Hops
30 seconds
Left Hip Flexor Stretch
Left Hip Flexor Stretch
30 seconds
Right Hip Flexor Stretch
Right Hip Flexor Stretch
30 seconds
Fold Forward
Fold Forward
30 seconds
Hamstring and Shoulder Stretches
Hamstring and Shoulder Stretches
30 seconds
Pretzel Stretches
Pretzel Stretches
1 minute


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