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Exercises

Set 1: 1 round
Moderate Stairs
Moderate Stairs
5 minutes
Chin Pout
Chin Pout
20 reps
Rest
Rest
1 minute

Set 2: 1 round
Ball Arch
Ball Arch
2 minutes
Cat Cow
Cat Cow
1 minute
Lying Torso Twists
Lying Torso Twists
30 seconds
Rest
Rest
1 minute

Set 3: 1 round
Boat Pose
Boat Pose
30 seconds
Rest
Rest
10 seconds
Glutes 100
Glutes 100
100 reps
Rest
Rest
10 seconds
Leg Pull Back
Leg Pull Back
20 reps
Rest
Rest
1 minute

Set 4: 1 round
Back Extension on Ball
Back Extension on Ball
20 reps
Rest
Rest
10 seconds
Bentover Dumbbell Backfly
Bentover Dumbbell Backfly
20 reps
Rest
Rest
10 seconds
Alternating Bent Over Rows
Alternating Bent Over Rows
20 reps
Rest
Rest
10 seconds
Hyperextensions - Back Extensions
Hyperextensions - Back Extensions
20 reps
Rest
Rest
10 seconds
Supermans
Supermans
30 seconds
Rest
Rest
10 seconds
Flying Supermans
Flying Supermans
30 seconds
Rest
Rest
1 minute

Set 5: 1 round
Cycling
Cycling
15 minutes
Rest
Rest
1 minute

Set 6: 1 round
Ball Arch
Ball Arch
2 minutes
Cat Cow
Cat Cow
30 seconds
Lying Torso Twists
Lying Torso Twists
30 seconds


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