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Exercises

Set 1: 1 round
Treadmill Slow Jogging
Treadmill Slow Jogging
4 minutes
Transition
Transition
1 minute

Set 2: 1 round
Chin Pout
Chin Pout
20 reps

Set 3: 1 round
Cat Cow
Cat Cow
30 seconds
Right Mermaid Pose
Right Mermaid Pose
30 seconds
Left Mermaid Pose
Left Mermaid Pose
30 seconds
Lengthening Stretches
30 seconds
Standing Back Bend
Standing Back Bend
30 seconds
Rest
Rest
1 minute

Set 4: 1 round
Left Pike Side Twists
Left Pike Side Twists
1 minute
Rest
Rest
10 seconds
Right Pike Side Twists
Right Pike Side Twists
1 minute
Rest
Rest
10 seconds
Plank
Plank
1 minute
Rest
Rest
10 seconds
Upward Plank
Upward Plank
1 minute
Rest
Rest
10 seconds
Plank with Toe Taps
Plank with Toe Taps
30 seconds
Rest
Rest
10 seconds
Plank with Shoulder Taps
Plank with Shoulder Taps
30 seconds
Rest
Rest
10 seconds
High-Plank and Knee Draw
High-Plank and Knee Draw
20 reps
Rest
Rest
2 minutes

Set 5: 1 round
Medicine Ball Chops
Medicine Ball Chops
20 reps
Rest
Rest
10 seconds
Russian Twists with a Ball
Russian Twists with a Ball
20 reps
Rest
Rest
10 seconds
Sit Ups with Ball Zig Zags
Sit Ups with Ball Zig Zags
20 reps
Rest
Rest
10 seconds
Reverse Crunch with Ball
Reverse Crunch with Ball
20 reps
Rest
Rest
10 seconds
Flutter Kicks
Flutter Kicks
1 minute
Rest
Rest
10 seconds
Floor Wipers
Floor Wipers
20 reps
Rest
Rest
10 seconds
Side Bends
Side Bends
20 reps
Rest
Rest
10 seconds
Weighted Bridge Hold
Weighted Bridge Hold
30 seconds
Rest
Rest
10 seconds
Weighted Bridge Hold
Weighted Bridge Hold
30 seconds
Rest
Rest
3 minutes

Set 6: 1 round
Stair Stepping
Stair Stepping
20 minutes
Rest
Rest
2 minutes

Set 7: 1 round
Standing Leg Stretches
Standing Leg Stretches
30 seconds
Quad Stretches
Quad Stretches
20 seconds


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