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Exercises

Set 1: 1 round
Hamstring Stretches
Hamstring Stretches
1 minute
Quad Stretches
Quad Stretches
1 minute
Left IT Band Stretch
Left IT Band Stretch
30 seconds
Right IT Band Stretch
Right IT Band Stretch
30 seconds
Child's Pose
Child's Pose
30 seconds
Upper Back Swimmer Stretches
Upper Back Swimmer Stretches
30 seconds
Windmills
Windmills
30 seconds

Set 2: 3 rounds
Oblique Crunches
Oblique Crunches
45 seconds
Rest
Rest
30 seconds
Wall Push-Ups
Wall Push-Ups
8 reps
Rest
Rest
30 seconds
Dumbbell Chest Press
Dumbbell Chest Press
12 reps
Rest
Rest
30 seconds

Set 3: 3 rounds
Dumbbell Bent Over Rows
Dumbbell Bent Over Rows
12 reps
Rest
Rest
30 seconds
Ball Ab Rolls
Ball Ab Rolls
12 reps
Rest
Rest
30 seconds
Side Plank Dips
Side Plank Dips
10 seconds
Rest
Rest
30 seconds

Set 4: 3 rounds
Tricep Extensions
Tricep Extensions
15 reps
Rest
Rest
30 seconds
Hammer Curls
Hammer Curls
15 reps
Rest
Rest
30 seconds

Set 5: 1 round
Hamstring Stretches
Hamstring Stretches
1 minute
Seated Side Stretch
Seated Side Stretch
1 minute
Bicep Stretches
Bicep Stretches
30 seconds
Tricep Stretches
Tricep Stretches
1 minute


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