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Exercises

Set 1: 1 round
Push-Ups
Push-Ups
30 seconds
Side Lunges
Side Lunges
30 seconds
Rest
Rest
15 seconds
Push-Ups
Push-Ups
45 seconds
Side Lunges
Side Lunges
45 seconds
Rest
Rest
15 seconds
Push-Ups
Push-Ups
1 minute
Side Lunges
Side Lunges
1 minute
Rest
Rest
1 minute

Set 2: 1 round
Prisoner Squats
Prisoner Squats
30 seconds
Jumping Jacks
Jumping Jacks
30 seconds
Rest
Rest
15 seconds
Prisoner Squats
Prisoner Squats
45 seconds
Jumping Jacks
Jumping Jacks
45 seconds
Rest
Rest
15 seconds
Prisoner Squats
Prisoner Squats
1 minute
Jumping Jacks
Jumping Jacks
1 minute
Rest
Rest
1 minute

Set 3: 1 round
Crunches
Crunches
30 seconds
Floor Bridge
Floor Bridge
30 seconds
Rest
Rest
15 seconds
Crunches
Crunches
45 seconds
Floor Bridge
Floor Bridge
45 seconds
Rest
Rest
15 seconds
Crunches
Crunches
1 minute
Floor Bridge
Floor Bridge
1 minute
Rest
Rest
1 minute

Set 4: 1 round
Mountain Climbers
Mountain Climbers
30 seconds
Alternating Side Planks
Alternating Side Planks
30 seconds
Mountain Climbers
Mountain Climbers
45 seconds
Alternating Side Planks
Alternating Side Planks
45 seconds
Mountain Climbers
Mountain Climbers
1 minute
Alternating Side Planks
Alternating Side Planks
1 minute
Rest
Rest
1 minute


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