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Description

You will need a foam roller, dumbbells, resistance bands, a swiss ball, and a yoga mat for this workout. Enjoy!!!


Exercises

Set 1: 1 round
Good Morning Sunshines
Good Morning Sunshines
1 minute

Set 2: 1 round
Long Foam Roller Back Rolls
Long Foam Roller Back Rolls
30 seconds
Angel Arms on Foam Roller
Angel Arms on Foam Roller
1 minute
Back Rolls
Back Rolls
30 seconds
Calf Rolls
Calf Rolls
1 minute
Right Glute Rolls
Right Glute Rolls
30 seconds
Stacked Hamstring Rolls
Stacked Hamstring Rolls
1 minute
Left Glute Rolls
Left Glute Rolls
30 seconds
Quad Rolls
Quad Rolls
1 minute

Set 3: 2 rounds
Yoga Sidebends
Yoga Sidebends
1 minute
Left Tree
Left Tree
30 seconds
Right Tree
Right Tree
30 seconds
Standing Cat Cow
Standing Cat Cow
1 minute
Downward Facing Dog
Downward Facing Dog
30 seconds
Ragdoll Pose
Ragdoll Pose
30 seconds

Set 4: 2 rounds
Knee ups on Ball
Knee ups on Ball
16 reps
Ball Crunches
Ball Crunches
12 reps
Torso Rotations on Stability Ball
Torso Rotations on Stability Ball
16 reps
Ball Arch
Ball Arch
15 seconds
Hip Raises on Ball
Hip Raises on Ball
16 reps
Ball Arch
Ball Arch
15 seconds
Ball Bird Dog
Ball Bird Dog
12 reps
Stability Ball Dribble
Stability Ball Dribble
40 seconds

Set 5: 2 rounds
Torso Twist with Band
30 seconds
Torso Twist with Band
30 seconds
Walking Abductors And Upright Row with Band
Walking Abductors And Upright Row with Band
45 seconds
Rear Shoulder Fly with Band
Rear Shoulder Fly with Band
45 seconds

Set 6: 2 rounds
Dumbbell Fly
Dumbbell Fly
45 seconds
Side Hop and Clap
Side Hop and Clap
15 seconds
Right Side Plank with Ball
Right Side Plank with Ball
30 seconds
Side Hop and Clap
Side Hop and Clap
15 seconds
Left Side Plank with Ball
Left Side Plank with Ball
30 seconds
Side Hop and Clap
Side Hop and Clap
15 seconds
Weighted Sumo Squats
Weighted Sumo Squats
45 seconds
Alternating Bicep Curls
Alternating Bicep Curls
45 seconds
Overhead Press
Overhead Press
45 seconds
Side Hop and Clap
Side Hop and Clap
30 seconds
Elbow Plank on Ball
Elbow Plank on Ball
30 seconds
Ball Back Extensions
Ball Back Extensions
30 seconds
Ball Foot to Hand Pass
Ball Foot to Hand Pass
30 seconds
Side Hop and Clap
Side Hop and Clap
30 seconds

Set 7: 1 round
Breakmills
Breakmills
30 seconds
Cabbage Patch
Cabbage Patch
30 seconds
High Fives
High Fives
5 seconds

Set 8: 1 round
Cat Cow
Cat Cow
1 minute
Child's Pose with Side Reaches
Child's Pose with Side Reaches
1 minute
Right Half Pigeon
Right Half Pigeon
30 seconds
Left Half Pigeon
Left Half Pigeon
30 seconds
Knee Folds
Knee Folds
1 minute
Lying Torso Twists
Lying Torso Twists
1 minute
Seated Side Stretches
Seated Side Stretches
1 minute
Lion's Breath
Lion's Breath
30 seconds

Set 9: 1 round
The Namaste Groove
The Namaste Groove
30 seconds


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