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Exercises

Set 1: 1 round
Arm Pumps
Arm Pumps
1 minute
Boxer Fist Reaches
Boxer Fist Reaches
1 minute
Butt Kickers
Butt Kickers
1 minute
Over Over Unders
Over Over Unders
1 minute

Set 2: 1 round
Jump for Joy
Jump for Joy
40 seconds
Burpees
Burpees
40 seconds
Wall Sit
Wall Sit
40 seconds
Forward Backward Hops
Forward Backward Hops
40 seconds
Explosive Mountain Climbers
Explosive Mountain Climbers
40 seconds
Plank Hop Outs
Plank Hop Outs
1 minute

Set 3: 1 round
Jump for Joy
Jump for Joy
40 seconds
Burpees
Burpees
40 seconds
Wall Sit
Wall Sit
40 seconds
Forward Backward Hops
Forward Backward Hops
40 seconds
Explosive Mountain Climbers
Explosive Mountain Climbers
40 seconds
Plank Hop Outs
Plank Hop Outs
1 minute

Set 4: 1 round
Jump for Joy
Jump for Joy
40 seconds
Burpees
Burpees
40 seconds
Wall Sit
Wall Sit
40 seconds
Forward Backward Hops
Forward Backward Hops
40 seconds
Explosive Mountain Climbers
Explosive Mountain Climbers
40 seconds
Plank Hop Outs
Plank Hop Outs
1 minute

Set 5: 1 round
Chair Tricep Dips
Chair Tricep Dips
40 seconds
Push-Ups
Push-Ups
40 seconds
Back Lunge Kick Jump Switch
Back Lunge Kick Jump Switch
40 seconds
Rapid Punches
Rapid Punches
40 seconds
Alternating Side Planks
Alternating Side Planks
40 seconds
Run
Run
40 seconds

Set 6: 1 round
Chair Tricep Dips
Chair Tricep Dips
40 seconds
Push-Ups
Push-Ups
40 seconds
Back Lunge Kick Jump Switch
Back Lunge Kick Jump Switch
40 seconds
Rapid Punches
Rapid Punches
40 seconds
Alternating Side Planks
Alternating Side Planks
40 seconds
Run
Run
40 seconds

Set 7: 1 round
Chair Tricep Dips
Chair Tricep Dips
40 seconds
Push-Ups
Push-Ups
40 seconds
Back Lunge Kick Jump Switch
Back Lunge Kick Jump Switch
40 seconds
Rapid Punches
Rapid Punches
40 seconds
Alternating Side Planks
Alternating Side Planks
40 seconds
Run
Run
40 seconds

Set 8: 1 round
Bicycle in Bridge
Bicycle in Bridge
40 seconds
Bulgarian Split Squats
Bulgarian Split Squats
40 seconds
Dolphin Push-Ups
Dolphin Push-Ups
40 seconds
Double Leg Kick
Double Leg Kick
40 seconds
Front Kicks
Front Kicks
40 seconds
Jog on the Spot
Jog on the Spot
40 seconds

Set 9: 1 round
Bicycle in Bridge
Bicycle in Bridge
40 seconds
Bulgarian Split Squats
Bulgarian Split Squats
40 seconds
Dolphin Push-Ups
Dolphin Push-Ups
40 seconds
Double Leg Kick
Double Leg Kick
40 seconds
Front Kicks
Front Kicks
40 seconds
Jog on the Spot
Jog on the Spot
40 seconds

Set 10: 1 round
Bicycle in Bridge
Bicycle in Bridge
40 seconds
Bulgarian Split Squats
Bulgarian Split Squats
40 seconds
Dolphin Push-Ups
Dolphin Push-Ups
40 seconds
Double Leg Kick
Double Leg Kick
40 seconds
Front Kicks
Front Kicks
40 seconds
Jog on the Spot
Jog on the Spot
40 seconds

Set 11: 1 round
Chest Openers
Chest Openers
1 minute
Hamstring and Shoulder Stretches
Hamstring and Shoulder Stretches
1 minute
Tricep Stretches
Tricep Stretches
1 minute
Quad Stretches
Quad Stretches
1 minute


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