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Exercises

Set 1: 2 rounds
Runners Walking Lunges
Runners Walking Lunges
45 seconds
Walking High Knees
Walking High Knees
45 seconds
Rest
Rest
30 seconds
Traveling High Knees
Traveling High Knees
30 seconds
Traveling Butt Kicks
Traveling Butt Kicks
30 seconds
Rest
Rest
30 seconds
Skipping High Knees
Skipping High Knees
30 seconds
Traveling Ice Skaters
Traveling Ice Skaters
30 seconds
Rest
Rest
30 seconds

Set 2: 4 rounds
Jogging
Jogging
30 seconds
Jog Backwards
Jog Backwards
30 seconds
Shuffles to Touch
Shuffles to Touch
30 seconds
Sprint
Sprint
15 seconds
Rest
Rest
30 seconds

Set 3: 4 rounds
Dumbbell Chest Press
Dumbbell Chest Press
30 seconds
Dumbbell Bent Over Rows
Dumbbell Bent Over Rows
30 seconds
Overhead Press
Overhead Press
30 seconds
Rest
Rest
45 seconds

Set 4: 4 rounds
Push-Up and Rotation
Push-Up and Rotation
30 seconds
Dumbbell Front Raises
Dumbbell Front Raises
30 seconds
Alternating Bicep Curls
Alternating Bicep Curls
30 seconds
Rest
Rest
45 seconds

Set 5: 3 rounds
Snowboard Hops
Snowboard Hops
30 seconds
Mountain Climbers
Mountain Climbers
30 seconds
Step-Ups
Step-Ups
30 seconds
Side Plank Dips
Side Plank Dips
1 minute
Burpees
Burpees
30 seconds
Scissor Kicks
Scissor Kicks
1 minute
Rest
Rest
1 minute

Set 6: 1 round
Quad Stretches
Quad Stretches
1 minute
Standing Leg Stretches
Standing Leg Stretches
1 minute
Chest Stretch
Chest Stretch
1 minute
Upper Back Swimmer Stretches
Upper Back Swimmer Stretches
1 minute
Shoulder Stretches
Shoulder Stretches
1 minute
Bicep Stretches
Bicep Stretches
1 minute
Wall Calf Stretches
Wall Calf Stretches
1 minute
Right Side Stretch
Right Side Stretch
30 seconds
Left Side Stretch
Left Side Stretch
30 seconds


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