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Description

4 days consecutively or 24 hours of rest in between dependent upon current fitness level


Exercises

Set 1: 1 round
Bear Crawls
Bear Crawls
30 seconds
Chest Openers
Chest Openers
30 seconds
High Knee Pulls
High Knee Pulls
1 minute
Right Lizard
Right Lizard
30 seconds
Right Lizard
Right Lizard
30 seconds
Pogo Hops
Pogo Hops
2 minutes

Set 2: 4 rounds
Push-Ups on Stability Ball
Push-Ups on Stability Ball
15 reps
Medicine Ball Slams
Medicine Ball Slams
2 minutes
Dumbbell Front Raises
Dumbbell Front Raises
1 minute
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
1 minute

Set 3: 4 rounds
Bicycle Crunches
Bicycle Crunches
1 minute
Russian Twists with a Ball
Russian Twists with a Ball
2 minutes
Toe Touch Single Arm
Toe Touch Single Arm
30 reps
Alternating Side Crunches
Alternating Side Crunches
30 reps
Overhead Crunches
Overhead Crunches
30 reps

Set 4: 1 round
Chest Stretch
Chest Stretch
30 seconds
90 Lat Stretch
90 Lat Stretch
30 seconds
Shoulder Stretches
Shoulder Stretches
30 seconds
Standing Backbending Stretch
Standing Backbending Stretch
30 seconds
Right Side Stretch
Right Side Stretch
30 seconds
Left Side Stretch
Left Side Stretch
30 seconds


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