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Exercises

Set 1: 1 round
Chest Stretch
Chest Stretch
1 minute
90 Lat Stretch
90 Lat Stretch
1 minute
Right Side Stretch
Right Side Stretch
30 seconds
Left Side Stretch
Left Side Stretch
30 seconds
Upper Back Swimmer Stretches
Upper Back Swimmer Stretches
30 seconds
Quad Stretches
Quad Stretches
1 minute

Set 2: 5 rounds
Push-Ups
Push-Ups
20 seconds
Plank
Plank
10 seconds
Rest
Rest
20 seconds

Set 3: 5 rounds
Inverted Rows
20 seconds
Hang
Hang
10 seconds
Rest
Rest
20 seconds

Set 4: 5 rounds
Dumbbell Chest Press
Dumbbell Chest Press
20 seconds
Spiderman Planks
Spiderman Planks
20 seconds
Rest
Rest
20 seconds

Set 5: 5 rounds
Dumbbell Renegade Rows
Dumbbell Renegade Rows
20 seconds
Mountain Climbers
Mountain Climbers
20 seconds
Rest
Rest
20 seconds

Set 6: 5 rounds
Squats
Squats
20 seconds
Wide Squat Holds
Wide Squat Holds
20 seconds
Rest
Rest
20 seconds

Set 7: 5 rounds
Reverse Crunches
Reverse Crunches
20 seconds
V-Sit Holds
V-Sit Holds
10 seconds
Rest
Rest
20 seconds

Set 8: 1 round
Chest Stretch
Chest Stretch
1 minute
90 Lat Stretch
90 Lat Stretch
30 seconds
Right Side Stretch
Right Side Stretch
30 seconds
Left Side Stretch
Left Side Stretch
30 seconds
Upper Back Swimmer Stretches
Upper Back Swimmer Stretches
30 seconds
Quad Stretches
Quad Stretches
1 minute


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