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Exercises

Set 1: 1 round
Up and Down Neck Tilts
Up and Down Neck Tilts
30 seconds
Neck Side Rotations
Neck Side Rotations
30 seconds
Clockwise Neck Rolls
Clockwise Neck Rolls
15 seconds
Counter-clockwise Neck Rolls
Counter-clockwise Neck Rolls
15 seconds
Forward Shoulder Rolls
Effort: Light
Forward Shoulder Rolls
30 seconds
Jog
Jog
30 seconds
Jog Backwards
Jog Backwards
30 seconds

Set 2: 3 rounds
Squats
Squats
40 seconds
Alternating Lateral Lunge with Kettlebell
Alternating Lateral Lunge with Kettlebell
30 seconds
Alternating Suitcase Split Squats with Kettlebell
Alternating Suitcase Split Squats with Kettlebell
30 seconds
Ball Butt Lifts
Ball Butt Lifts
40 seconds
Ball Plank with Leg Lifts
Ball Plank with Leg Lifts
1 minute

Set 3: 3 rounds
Sumo Squats with Kettlebell
Sumo Squats with Kettlebell
40 seconds
Bottom to Bottom Squats
Bottom to Bottom Squats
30 seconds
Ball Mountain Climbers
Ball Mountain Climbers
40 seconds
High Glute Kickbacks
High Glute Kickbacks
40 seconds

Set 4: 3 rounds
Lunges with Rotation
Lunges with Rotation
40 seconds
Glute Circles
Glute Circles
40 seconds
Elbow Plank on BOSU
Elbow Plank on BOSU
40 seconds
Balancing Stick
Balancing Stick
40 seconds

Set 5: 3 rounds
Curtsy Lunge
Curtsy Lunge
40 seconds
Left Leg Bulgarian Squats with Stability Ball
40 seconds
Right Leg Bulgarian Squats with Stability Ball
40 seconds

Set 6: 3 rounds
Bicycle Crunches
Bicycle Crunches
40 seconds
90-90 Crunches
90-90 Crunches
40 seconds
Crunchy Frogs
Crunchy Frogs
40 seconds
Contralateral Limb Raises
Contralateral Limb Raises
40 seconds

Set 7: 1 round
Left Quad Stretch
Left Quad Stretch
15 seconds
Right Quad Stretch
Right Quad Stretch
15 seconds
Hamstring Stretches
Hamstring Stretches
1 minute
Chin to Chest Stretch
Chin to Chest Stretch
15 seconds
Right Side Stretch
Right Side Stretch
15 seconds
Left Side Stretch
Left Side Stretch
15 seconds
Overhead Stretches
Overhead Stretches
15 seconds
Tricep Stretches
Tricep Stretches
15 seconds
Bicep Stretches
Bicep Stretches
15 seconds


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