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Exercises

Set 1: 3 rounds
March in Place
Effort: Moderate
March in Place
30 seconds
Power Punches
Power Punches
30 seconds
Jumping Jacks
Jumping Jacks
30 seconds
Front Kicks
Front Kicks
30 seconds

Set 2: 3 rounds
Elbow Plank
Elbow Plank
30 seconds
Floor Bridge
Floor Bridge
30 seconds
Squat Pulses
Squat Pulses
40 seconds
Suicides
Suicides
1 minute

Set 3: 3 rounds
Leg Lifts
Leg Lifts
30 seconds
Russian Twists
Russian Twists
35 seconds
The Heisman Shuffle
The Heisman Shuffle
35 seconds

Set 4: 3 rounds
Kneeling Right Side Plank
Kneeling Right Side Plank
45 seconds
Kneeling Left Side Plank
Kneeling Left Side Plank
45 seconds
Lying Torso Twists
Lying Torso Twists
35 seconds
Wall Sit
Wall Sit
30 seconds
Ice Skaters
Ice Skaters
30 seconds

Set 5: 3 rounds
Alternating Fire Hydrants
Alternating Fire Hydrants
35 seconds
Reverse Crunches
Reverse Crunches
30 seconds
Dumbbell Woodchops
Dumbbell Woodchops
40 seconds

Set 6: 1 round
Hamstring and Shoulder Stretches
Hamstring and Shoulder Stretches
20 seconds
Right Quad Stretch
Right Quad Stretch
15 seconds
Left Quad Stretch
Left Quad Stretch
15 seconds
Right Hamstring Stretch
Right Hamstring Stretch
15 seconds
Left Hamstring Stretch
Left Hamstring Stretch
15 seconds
Up and Down Neck Tilts
Up and Down Neck Tilts
20 seconds
Standing Deep Breathing
Standing Deep Breathing
15 seconds


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