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Exercises

Set 1: 1 round
Elliptical
Resistance: Light
Effort: Light
Elliptical
5 minutes

Set 2: 2 rounds
Elliptical
Resistance: Moderate
Effort: Moderate
Elliptical
10 minutes

Set 3: 1 round
Elliptical
Resistance: Light
Effort: Light
Elliptical
5 minutes

Set 4: 4 rounds
Prisoner Squats
Prisoner Squats
30 seconds
Burpees
Burpees
30 seconds
Push-Ups
Push-Ups
30 seconds
Ball Ab Rolls
Ball Ab Rolls
30 seconds
Pogo Hops
Pogo Hops
30 seconds
Lunges with Knee Lifts
Lunges with Knee Lifts
30 seconds
90-90 Crunches
90-90 Crunches
30 seconds
Push-Up and Rotation
Push-Up and Rotation
30 seconds
Plank
Plank
30 seconds
Jumping Jacks
Jumping Jacks
30 seconds
Leg Lifts
Leg Lifts
30 seconds

Set 5: 1 round
Chest Stretch
Chest Stretch
1 minute
Quad Stretches
Quad Stretches
1 minute
Hamstring Stretches
Hamstring Stretches
1 minute
Wall Calf Stretches
Wall Calf Stretches
1 minute
Fold Forward
Fold Forward
30 seconds
Floor Knee to Chest Stretch
Floor Knee to Chest Stretch
1 minute


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