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Description

Repeat warm up stretches for cool down


Exercises

Set 1: 1 round
Chest Openers
Chest Openers
30 seconds
Upper Back Swimmer Stretches
Upper Back Swimmer Stretches
30 seconds
Left Hip Flexor Stretch
Left Hip Flexor Stretch
30 seconds
Right Hip Flexor Stretch
Right Hip Flexor Stretch
30 seconds
Overhead Reaches
Overhead Reaches
30 seconds
Tricep Stretches
Tricep Stretches
1 minute
High Knee Pulls
High Knee Pulls
30 seconds
Hamstring Stretches
Hamstring Stretches
1 minute

Set 2: 5 rounds
Push-Ups
Push-Ups
20 seconds
Split Squats
Split Squats
20 seconds
Split Squats
Split Squats
20 seconds
Rest
Rest
20 seconds

Set 3: 5 rounds
Dumbbell Bent Over Rows
Dumbbell Bent Over Rows
20 seconds
Lateral Step Ups
Lateral Step Ups
20 seconds
Rest
Rest
20 seconds

Set 4: 5 rounds
Overhead Press
Overhead Press
20 seconds
Jog on the Spot
Jog on the Spot
20 seconds
Rest
Rest
20 seconds

Set 5: 5 rounds
One Arm Dumbbell Row
One Arm Dumbbell Row
20 seconds
One Arm Dumbbell Row
One Arm Dumbbell Row
20 seconds
Ice Skaters
Ice Skaters
20 seconds
Rest
Rest
20 seconds

Set 6: 5 rounds
Cable Triceps Pushdown
Cable Triceps Pushdown
20 seconds
Pogo Hops
Pogo Hops
20 seconds
Rest
Rest
20 seconds

Set 7: 5 rounds
Hammer Curls
Hammer Curls
20 seconds
Treadmill Walk
Incline: Light
Effort: Moderate
Treadmill Walk
20 seconds
Rest
Rest
20 seconds

Set 8: 5 rounds
Lunges
Lunges
20 seconds
Plank
Plank
20 seconds
Rest
Rest
20 seconds


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