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Description

Do supersets of two exercises after the initial warm up round, then rest.


Exercises

Set 1: 1 round
Side Cross Kicks
Side Cross Kicks
45 seconds
Cross Knees to Elbows
Cross Knees to Elbows
45 seconds
Knees to Elbows
Knees to Elbows
45 seconds
Side Lunges
Side Lunges
45 seconds
Rest
Rest
20 seconds
Bird Dog
Bird Dog
20 reps
Plank
Plank
45 seconds
Rest
Rest
20 seconds
Pelvic Tilt Bridge
Pelvic Tilt Bridge
15 reps
C Curve Obliques
C Curve Obliques
32 reps
Rest
Rest
20 seconds

Set 2: 2 rounds
Push-Ups
Push-Ups
15 reps
Kettlebell Goblet Squats
Kettlebell Goblet Squats
15 reps
Rest
Rest
30 seconds
Twisting Lunges
Twisting Lunges
24 reps
Barbell Bent-Over Rows
Barbell Bent-Over Rows
12 reps
Rest
Rest
30 seconds
Stability Ball Hamstring Curls
Stability Ball Hamstring Curls
45 seconds
Barbell Bicep Curls
Barbell Bicep Curls
15 reps
Rest
Rest
30 seconds
Hip Flexor & Extension
Hip Flexor & Extension
15 reps
Tricep Extensions
Tricep Extensions
12 reps
Bench Barbell Calf Raises
15 reps
Rest
Rest
30 seconds

Set 3: 1 round
Child's Pose
Child's Pose
30 seconds
Right Hip Flexor Stretch
Right Hip Flexor Stretch
1 minute
Left Hip Flexor Stretch
Left Hip Flexor Stretch
1 minute
Hamstring Stretches
Hamstring Stretches
1 minute
Half Frog Pose
Half Frog Pose
30 seconds
Downward Facing Dog with Calf Stretch
Downward Facing Dog with Calf Stretch
40 seconds


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