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Exercises

Set 1: 1 round
90 Lat Stretch
90 Lat Stretch
1 minute
Arm Pumps
Arm Pumps
1 minute
Clockwise Neck Rolls
Clockwise Neck Rolls
1 minute
Elbow To Knee Twists
Elbow To Knee Twists
1 minute
Walk Briskly
Walk Briskly
1 minute
Butt Kickers
Butt Kickers
1 minute

Set 2: 1 round
90-90 Crunches
90-90 Crunches
45 seconds
Ball Ab Rolls
Ball Ab Rolls
45 seconds
Bicycle in Bridge
Bicycle in Bridge
45 seconds
Clockwise Four Square Hops
Clockwise Four Square Hops
30 seconds
Counterclockwise Four Square Hops
Counterclockwise Four Square Hops
30 seconds
Rest
Rest
30 seconds
Ab Choppers
Ab Choppers
45 seconds
High Knee Obliques
High Knee Obliques
45 seconds
Ab Ball Raises
Ab Ball Raises
45 seconds
Ball Plank Pikes
Ball Plank Pikes
45 seconds
Rest
Rest
30 seconds
Back Extension on Ball
Back Extension on Ball
1 minute

Set 3: 1 round
Flying Supermans
Flying Supermans
45 seconds
Inchworms
Inchworms
45 seconds
Push-Ups
Push-Ups
45 seconds
Cross Jacks
Cross Jacks
30 seconds
Explosive Mountain Climbers
Explosive Mountain Climbers
1 minute
Plank
Plank
45 seconds
Ball Plank with Leg Lifts
Ball Plank with Leg Lifts
45 seconds
Ankle Grabbers
Ankle Grabbers
45 seconds
Army Crawls
Army Crawls
1 minute
Rest
Rest
30 seconds

Set 4: 1 round
Squats
Squats
45 seconds
Dumbbell Right Leg Curl to Press
Dumbbell Right Leg Curl to Press
45 seconds
Dumbbell Left Leg Curl to Press
Dumbbell Left Leg Curl to Press
45 seconds
Froggy Jumps
Froggy Jumps
1 minute
Balancing Stick
Balancing Stick
45 seconds
Alternating Fire Hydrants
Alternating Fire Hydrants
45 seconds
Curtsy Lunge
Curtsy Lunge
45 seconds
Maintain a straight and erect posture with your head up and back straight.
High Intensity Running
1 minute
Rest
Rest
30 seconds

Set 5: 1 round
Alternating Side Planks
Alternating Side Planks
1 minute
Bodyweight Tricep Extension
Bodyweight Tricep Extension
45 seconds
Elbows to Hands Plank
Elbows to Hands Plank
45 seconds
Basketball Shots
Basketball Shots
1 minute
Dips with Leg Extension
Dips with Leg Extension
45 seconds
Down Unders
Down Unders
45 seconds
Squat Thrusts
Squat Thrusts
45 seconds
Forward Backward Hops
Forward Backward Hops
1 minute
Rest
Rest
30 seconds

Set 6: 1 round
Circular Crunches
Circular Crunches
45 seconds
Scissors in Bridge
Scissors in Bridge
45 seconds
Wall Push-Ups with Leg Lifts
Wall Push-Ups with Leg Lifts
45 seconds
Hop in Place
Hop in Place
1 minute
Burpees
Burpees
45 seconds
Walking Lunges
Walking Lunges
45 seconds
Elbow Plank
Elbow Plank
45 seconds
Bicep Stretches
Bicep Stretches
45 seconds

Set 7: 1 round
Walking
Walking
2 minutes
Big Reverse Arm Circles
Big Reverse Arm Circles
45 seconds
Body Circles
Body Circles
1 minute
Floor Knee to Chest Stretch
Floor Knee to Chest Stretch
1 minute
Upper Back Swimmer Stretches
Upper Back Swimmer Stretches
1 minute


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