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Exercises

Set 1: 1 round
Right Hip Flexor Stretch
Right Hip Flexor Stretch
30 seconds
Left Hip Flexor Stretch
Left Hip Flexor Stretch
30 seconds
Arm Pumps
Arm Pumps
10 reps
Chest Openers
Chest Openers
6 reps
High Knee Pulls
High Knee Pulls
30 seconds
Wall Calf Stretches
Wall Calf Stretches
30 seconds
Rotating Toe Touches
Rotating Toe Touches
10 reps
Torso Twists
Torso Twists
30 seconds
Lateral Leg Lifts
Lateral Leg Lifts
12 reps

Set 2: 8 rounds
Box Jumps
Box Jumps
20 seconds
Rest
Rest
10 seconds

Set 3: 8 rounds
Sprint
Sprint
20 seconds
Rest
Rest
10 seconds

Set 4: 8 rounds
Snowboard Hops
Snowboard Hops
20 seconds
Rest
Rest
10 seconds

Set 5: 8 rounds
March in Place
March in Place
20 seconds
Rest
Rest
10 seconds

Set 6: 8 rounds
Jumping Jacks
Jumping Jacks
20 seconds
Rest
Rest
10 seconds

Set 7: 4 rounds
Incline Dumbbell Bench Press
Incline Dumbbell Bench Press
15 reps
Rest
Rest
30 seconds
Cable Pulldowns
Cable Pulldowns
20 reps
Rest
Rest
30 seconds
Overhead Press
Overhead Press
15 reps
Rest
Rest
30 seconds
Seated Cable Rows
Seated Cable Rows
15 reps
Rest
Rest
30 seconds
Tricep Extensions
Tricep Extensions
15 reps
Rest
Rest
30 seconds
Bicep Curls
Bicep Curls
20 reps
Rest
Rest
30 seconds
Dumbbell Rear Lateral Raises
Dumbbell Rear Lateral Raises
15 reps
Rest
Rest
30 seconds
Squats
Squats
12 reps
Rest
Rest
30 seconds
Leg Curls
Leg Curls
15 reps
Rest
Rest
30 seconds

Set 8: 4 rounds
Runners Lunges
Runners Lunges
30 seconds
Plank Hop Outs
Plank Hop Outs
30 seconds
Reverse Crunches
Reverse Crunches
15 reps

Set 9: 1 round
Quad Stretches
Quad Stretches
1 minute
Left Arm Cross Stretch
Left Arm Cross Stretch
30 seconds
Right Arm Cross Stretch
Right Arm Cross Stretch
30 seconds
Hamstring Stretches
Hamstring Stretches
1 minute
Child's Pose
Child's Pose
30 seconds
Left IT Band Stretch
Left IT Band Stretch
30 seconds
Right IT Band Stretch
Right IT Band Stretch
30 seconds


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