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Exercises

Set 1: 1 round
Hamstring Stretches
Hamstring Stretches
50 seconds
Plank
Plank
1 minute
Walking Lunges
Walking Lunges
20 reps
Alternating Side Planks
Alternating Side Planks
20 reps
Drop Squats
Drop Squats
15 reps
High-Plank and Knee Draw
High-Plank and Knee Draw
50 seconds
Cross Knees to Elbows
Cross Knees to Elbows
1 minute
Vertical Leg Crunches
Vertical Leg Crunches
15 reps
Rest
Rest
45 seconds

Set 2: 1 round
Bent Knee Twists
Bent Knee Twists
20 reps
Ab Curls
Ab Curls
15 reps
Side Shuffles
Side Shuffles
1 minute
Floor Knee to Chest Stretch
Floor Knee to Chest Stretch
1 minute
Leg Lifts
Leg Lifts
45 seconds
Reverse Lunges
Reverse Lunges
20 reps
Ab Choppers
Ab Choppers
20 seconds
Rest
Rest
45 seconds

Set 3: 1 round
Double Crunches
Double Crunches
15 reps
Dumbbell Side Bends
Dumbbell Side Bends
20 reps
Flying Supermans
Flying Supermans
50 seconds
Scissor Kicks
Scissor Kicks
45 seconds
Lying Left Leg Kicks
Lying Left Leg Kicks
45 seconds
Rest
Rest
45 seconds

Set 4: 1 round
Walking Squats
Walking Squats
1 minute
Lying Hamstring Stretches
Lying Hamstring Stretches
45 seconds
Hop in Place
Hop in Place
45 seconds
Right Elbow to Opposite Knee Side Plank
Right Elbow to Opposite Knee Side Plank
20 reps
Ankle Grabbers
Ankle Grabbers
45 seconds
Left Bridge Glute Circles
Left Bridge Glute Circles
1 minute
Rest
Rest
45 seconds

Set 5: 1 round
Duck Walk
Duck Walk
1 minute
1 2 Burpees
1 2 Burpees
10 reps
Lying Leg Figure Eights
Lying Leg Figure Eights
10 reps
Contralateral Limb Raises
Contralateral Limb Raises
45 seconds
Pulse Ups
Pulse Ups
10 reps
Calf Rolls
Calf Rolls
45 seconds
Rest
Rest
45 seconds

Set 6: 1 round
Stability Ball Leg Curls
Stability Ball Leg Curls
10 reps
Glute Kickbacks
Glute Kickbacks
20 reps
High Knee Obliques
High Knee Obliques
45 seconds
Toe Touch Single Arm
Toe Touch Single Arm
20 reps
Wide Squat Holds
Wide Squat Holds
15 reps
Rest
Rest
45 seconds

Set 7: 1 round
Ball Bird Dog
Ball Bird Dog
20 reps
Ab Ball Raises
Ab Ball Raises
15 reps
Ball Plank with Leg Lifts
Ball Plank with Leg Lifts
20 reps
Ball Crunches
Ball Crunches
20 reps
Rest
Rest
1 minute

Set 8: 1 round
Barbell Step Ups
Barbell Step Ups
10 reps
Box Jumps
Box Jumps
10 reps
Dumbbell Lunges
Dumbbell Lunges
20 reps
Barbell Back Loaded Squats
Barbell Back Loaded Squats
10 reps
Rest
Rest
1 minute


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