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Exercises

Set 1: 1 round
Skips in Place
Effort: Moderate
Skips in Place
30 seconds
Rotating Toe Touches
Effort: Moderate
Rotating Toe Touches
30 seconds
X Squats
Weights: Light
Effort: Moderate
X Squats
30 seconds
Reverse Lunges
Reverse Lunges
45 seconds
Dynamic Lunges
Dynamic Lunges
45 seconds
Side Cross Kicks
Effort: Moderate
Side Cross Kicks
45 seconds
Rest
Rest
15 seconds

Set 2: 2 rounds
Hanging L Raises
Hanging L Raises
11 reps
Ab Choppers
Ab Choppers
1 minute
Flying Supermans
Flying Supermans
1 minute
Push-Ups
Push-Ups
10 reps

Set 3: 1 round
Jumping Jacks
Effort: Vigorous
Jumping Jacks
45 seconds
Rest
Rest
20 seconds

Set 4: 2 rounds
U Crunches
U Crunches
10 reps
Left Elbow to Opposite Knee Side Plank
Left Elbow to Opposite Knee Side Plank
30 seconds
Right Elbow to Opposite Knee Side Plank
Right Elbow to Opposite Knee Side Plank
30 seconds
Bent Single Leg Floor Bridges
Bent Single Leg Floor Bridges
45 seconds
High-Plank and Knee Draw
High-Plank and Knee Draw
45 seconds

Set 5: 1 round
Mountain Climbers
Effort: Vigorous
Mountain Climbers
45 seconds
Rest
Rest
20 seconds

Set 6: 2 rounds
Reverse Lunges
Reverse Lunges
15 reps
Ab Straps Knee Rotations
Effort: Vigorous
Ab Straps Knee Rotations
1 minute
Crunchy Frogs
Crunchy Frogs
35 seconds
Mini Scorpion
Mini Scorpion
45 seconds

Set 7: 1 round
Burpees
Effort: Vigorous
Burpees
40 seconds
Rest
Rest
20 seconds

Set 8: 2 rounds
High Glute Kickbacks
High Glute Kickbacks
20 reps
Right Side Plank Crunches
Right Side Plank Crunches
30 seconds
Left Side Plank Crunches
Left Side Plank Crunches
30 seconds
Chin-Ups
Chin-Ups
5 reps
Dips with Leg Extension
Dips with Leg Extension
45 seconds

Set 9: 1 round
Plank with Toe Taps
Plank with Toe Taps
45 seconds
Rest
Rest
20 seconds

Set 10: 1 round
Hanging L Raises
Hanging L Raises
11 reps
Ab Choppers
Ab Choppers
1 minute
Flying Supermans
Flying Supermans
1 minute
Push-Ups
Push-Ups
10 reps

Set 11: 1 round
Jumping Jacks
Effort: Vigorous
Jumping Jacks
1 minute
Rest
Rest
20 seconds

Set 12: 1 round
U Crunches
U Crunches
10 reps
Left Elbow to Opposite Knee Side Plank
Left Elbow to Opposite Knee Side Plank
30 seconds
Right Elbow to Opposite Knee Side Plank
Right Elbow to Opposite Knee Side Plank
30 seconds
Around the World Hand Touches
Around the World Hand Touches
45 seconds
High-Plank and Knee Draw
High-Plank and Knee Draw
45 seconds

Set 13: 1 round
Mountain Climbers
Effort: Vigorous
Mountain Climbers
45 seconds
Rest
Rest
20 seconds

Set 14: 1 round
Reverse Lunges
Reverse Lunges
15 reps
Ab Straps Knee Rotations
Effort: Vigorous
Ab Straps Knee Rotations
1 minute
Crunchy Frogs
Crunchy Frogs
35 seconds
Mini Scorpion
Mini Scorpion
45 seconds

Set 15: 1 round
Burpees
Effort: Vigorous
Burpees
40 seconds
Rest
Rest
20 seconds

Set 16: 1 round
High Glute Kickbacks
High Glute Kickbacks
20 reps
Right Side Plank Crunches
Right Side Plank Crunches
30 seconds
Left Side Plank Crunches
Left Side Plank Crunches
30 seconds
Chin-Ups
Chin-Ups
5 reps
Dips with Leg Extension
Dips with Leg Extension
1 minute

Set 17: 1 round
Plank with Toe Taps
Plank with Toe Taps
45 seconds
Rest
Rest
20 seconds


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