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Exercises

Set 1: 1 round
Incline Walk on Treadmill
Incline Walk on Treadmill
15 minutes

Set 2: 4 rounds
Dumbbell Romanian Deadlift
15 reps
Weighted Russian Twists
20 seconds
Rest
Rest
30 seconds

Set 3: 3 rounds
Squats
Squats
15 reps
Bicep Curls
Bicep Curls
15 reps
Rest
Rest
30 seconds

Set 4: 3 rounds
Leg Curls
Leg Curls
15 reps
Cable Crossovers
15 reps
Rest
Rest
30 seconds

Set 5: 3 rounds
Sit-Ups
Sit-Ups
20 seconds
Rest
Rest
30 seconds

Set 6: 1 round
Right Hip Flexor Stretch
Right Hip Flexor Stretch
30 seconds
Left Hip Flexor Stretch
Left Hip Flexor Stretch
30 seconds
Quad Stretches
Quad Stretches
1 minute
Upper Back Swimmer Stretches
Upper Back Swimmer Stretches
30 seconds
Shoulder Stretches
Shoulder Stretches
1 minute
Left Side Stretch
Left Side Stretch
30 seconds
Right Side Stretch
Right Side Stretch
30 seconds


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