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Exercises

Set 1: 1 round
Wall Calf Stretches
Wall Calf Stretches
1 minute
Quad Stretches
Quad Stretches
1 minute
Fold Forward
Fold Forward
30 seconds
Right Side Stretch
Right Side Stretch
15 seconds
Left Side Stretch
Left Side Stretch
15 seconds
Monster Walks
1 minute

Set 2: 3 rounds
Squats
Squats
30 seconds
Rest
Rest
30 seconds

Set 3: 3 rounds
Lunges
Lunges
1 minute
Rest
Rest
30 seconds

Set 4: 3 rounds
Kettlebell Deadlifts
Kettlebell Deadlifts
30 seconds
Rest
Rest
30 seconds

Set 5: 1 round
Pistols
Pistols
1 minute
Rest
Rest
30 seconds

Set 6: 2 rounds
Tricep Push-Ups
Tricep Push-Ups
45 seconds
Rest
Rest
30 seconds
Push-Ups
Push-Ups
45 seconds
Rest
Rest
30 seconds
Back Extension on Ball
Back Extension on Ball
30 seconds
Rest
Rest
30 seconds

Set 7: 3 rounds
Crunches
Crunches
45 seconds
Leg Lifts
Leg Lifts
45 seconds
Bicycle Crunches
Bicycle Crunches
45 seconds
Floor Bridge
Floor Bridge
45 seconds

Set 8: 2 rounds
Transition
Transition
1 minute
Hang
Hang
45 seconds
Rest
Rest
30 seconds
Left Arm Hang
Left Arm Hang
15 seconds
Right Arm Hang
Right Arm Hang
15 seconds
Rest
Rest
30 seconds
Hanging L Raises
Hanging L Raises
30 seconds

Set 9: 1 round
Shoulder Stretches
Shoulder Stretches
1 minute


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