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Exercises

Set 1: 2 rounds
Transition
Transition
5 seconds
Hamstring Stretch
Hamstring Stretch
30 seconds

Set 2: 2 rounds
Transition
Transition
5 seconds
Side Leg Stretches
Side Leg Stretches
30 seconds

Set 3: 1 round
Transition
Transition
5 seconds
Split Stretches
Split Stretches
30 seconds

Set 4: 2 rounds
Transition
Transition
5 seconds
Head to Knee
Head to Knee
30 seconds

Set 5: 2 rounds
Transition
Transition
5 seconds
Sitting Stretch
Sitting Stretch
30 seconds

Set 6: 1 round
Cross Body Crunches
Cross Body Crunches
80 reps
Calf Raise Toes In
Calf Raise Toes In
60 reps
Dumbbell Wrist Curls
Dumbbell Wrist Curls
68 reps
Barbell Clean and Press
Barbell Clean and Press
16 reps
Leg Raises
Leg Raises
80 reps
Dumbbell Side Bends
Dumbbell Side Bends
200 reps
Calf Raise Toes Out
Calf Raise Toes Out
60 reps
Dumbbell Reverse Wrist Curls
Dumbbell Reverse Wrist Curls
48 reps
Squats
Squats
24 reps

Set 7: 1 round
Reverse Crunch with Ball
Reverse Crunch with Ball
80 reps
Wall Sits with Heel Ups
Wall Sits with Heel Ups
60 reps
Hammer Curls
Hammer Curls
24 reps
Tricep Extensions
Tricep Extensions
16 reps
Russian Twists
Russian Twists
280 reps
Kettlebell Deadlifts
Kettlebell Deadlifts
48 reps
Calf Raises
Calf Raises
60 reps
Wrist Roller
Wrist Roller
2 reps
Kettlebell Swings
Kettlebell Swings
12 reps

Set 8: 1 round
Transition
Transition
5 seconds
Crunchy Frogs
Crunchy Frogs
Reps until failure
Front, Side & Roundhouse Kicks
Front, Side & Roundhouse Kicks
72 reps
Finger Tension Pulls
Finger Tension Pulls
144 reps
Bicep Curls
Bicep Curls
16 reps

Set 9: 1 round
Transition
Transition
30 seconds

Set 10: 1 round
Transition
Transition
30 seconds
Jabs, Weighted & Gripped
Jabs, Weighted & Gripped
48 reps
Crosses, Weighted & Gripped
Crosses, Weighted & Gripped
48 reps
Hooks, Weighted & Gripped
Hooks, Weighted & Gripped
48 reps
Over Cross, Weighted & Gripped
Over Cross, Weighted & Gripped
48 reps
Tippy Toes
Tippy Toes
24 reps

Set 11: 3 rounds
Transition
Transition
10 seconds
Shadow Boxing
Shadow Boxing
1 minute


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