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Exercises

Set 1: 1 round
Elliptical
Elliptical
5 minutes
Chin Pout
Chin Pout
20 reps
Rest
Rest
2 minutes

Set 2: 1 round
Chest Stretch
Chest Stretch
30 seconds
Standing Backbending Stretch
Standing Backbending Stretch
30 seconds
Bicep Stretches
Bicep Stretches
30 seconds
Hamstring and Shoulder Stretches
Hamstring and Shoulder Stretches
30 seconds
Left Tricep Stretch
Left Tricep Stretch
30 seconds
Right Tricep Stretch
Right Tricep Stretch
30 seconds
Rest
Rest
1 minute

Set 3: 1 round
Ball Plank Pikes
Ball Plank Pikes
20 reps
Rest
Rest
10 seconds
Left Side Ball Raises
Left Side Ball Raises
10 reps
Rest
Rest
10 seconds
Right Side Ball Raises
Right Side Ball Raises
10 reps
Rest
Rest
10 seconds
Churn the Pot on Ball
Churn the Pot on Ball
30 seconds
Rest
Rest
10 seconds
Churn the Pot on Ball
Churn the Pot on Ball
30 seconds
Rest
Rest
2 minutes

Set 4: 1 round
Dumbbell Fly on Ball
Dumbbell Fly on Ball
20 reps
Rest
Rest
10 seconds
Pullovers on Ball
Pullovers on Ball
20 reps
Rest
Rest
10 seconds
Dumbell Back Row
Dumbell Back Row
20 reps
Rest
Rest
10 seconds
Double Medicine Ball Push Ups
Double Medicine Ball Push Ups
20 reps
Rest
Rest
1 minute
Foward Lateral Pull Down
Foward Lateral Pull Down
20 reps
Rest
Rest
1 minute
Advanced Crow Sequence
Advanced Crow Sequence
1 minute
Rest
Rest
1 minute

Set 5: 1 round
Treadmill Slow Jogging
Treadmill Slow Jogging
15 minutes
Rest
Rest
2 minutes

Set 6: 1 round
Chest Stretch
Chest Stretch
30 seconds
Standing Backbending Stretch
Standing Backbending Stretch
30 seconds
Bicep Stretches
Bicep Stretches
30 seconds
Hamstring and Shoulder Stretches
Hamstring and Shoulder Stretches
30 seconds
Left Tricep Stretch
Left Tricep Stretch
30 seconds
Right Tricep Stretch
Right Tricep Stretch
30 seconds
Rest
Rest
1 minute


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