OWN YOUR WORKOUT
Download our FREE app!
Download_app_store_ios   Download_google_play_android_172x51


Description

Last set is Stretching.


Exercises

Set 1: 2 rounds
Jumping Jacks
Effort: Vigorous
Jumping Jacks
1 min 30 secs
Rest
Rest
15 seconds
Warm-Up Walk
Effort: Moderate
Warm-Up Walk
1 minute
Rest
Rest
15 seconds
Cardio Warm Up
Effort: Vigorous
Cardio Warm Up
1 minute
Rest
Rest
20 seconds

Set 2: 1 round
Rest
Rest
40 seconds

Set 3: 3 rounds
Burpees
Effort: Vigorous
Burpees
30 seconds
Rest
Rest
15 seconds
Lateral Shuffles
Effort: Vigorous
Lateral Shuffles
30 seconds
Rest
Rest
15 seconds
Weights: Moderate
Effort: Moderate
Tin Soldier
30 seconds
Rest
Rest
15 seconds
Drop Squats
Drop Squats
30 seconds
Rest
Rest
15 seconds
Quick Feet In & Outs
Effort: Vigorous
Quick Feet In & Outs
30 seconds
Rest
Rest
15 seconds
Carioca
Effort: Vigorous
Carioca
30 seconds
Rest
Rest
15 seconds
Step Ups with Knee Drives
Step Ups with Knee Drives
30 seconds
Rest
Rest
15 seconds
Lateral Bounds
Lateral Bounds
30 seconds
Rest
Rest
15 seconds
Bear Crawls
Effort: Moderate
Bear Crawls
30 seconds
Rest
Rest
20 seconds

Set 4: 1 round
Rest
Rest
40 seconds

Set 5: 3 rounds
Plank
Plank
45 seconds
Rest
Rest
15 seconds
Left Side Plank Knee Drive
Left Side Plank Knee Drive
45 seconds
Rest
Rest
15 seconds
Right Side Plank Knee Drive
Right Side Plank Knee Drive
45 seconds
Rest
Rest
15 seconds
Bird Dog
Bird Dog
45 seconds
Rest
Rest
15 seconds
Pendulum Legs
Pendulum Legs
45 seconds
Rest
Rest
15 seconds
Russian Twists
Russian Twists
45 seconds
Rest
Rest
20 seconds

Set 6: 1 round
Rest
Rest
40 seconds

Set 7: 3 rounds
Plank Jacks
Effort: Vigorous
Plank Jacks
45 seconds
Rest
Rest
15 seconds
Boat to Low Boat
Boat to Low Boat
45 seconds
Rest
Rest
15 seconds
High Plank Arm Reaches (alternating arms)
High Plank Arm Reaches (alternating arms)
45 seconds
Rest
Rest
15 seconds
Flutter Kicks
Flutter Kicks
45 seconds
Rest
Rest
20 seconds

Set 8: 1 round
Rest
Rest
40 seconds

Set 9: 1 round
Fold Forward
Fold Forward
30 seconds
Lean-Over Hamstring and Back Stretch
Lean-Over Hamstring and Back Stretch
30 seconds
Quad Stretches
Quad Stretches
1 minute
Wide Leg Stretches
Wide Leg Stretches
1 minute
Standing Back Bend
Standing Back Bend
30 seconds
Standing Forward Bend
Standing Forward Bend
30 seconds
Runners Lunges
Runners Lunges
30 seconds
Wall Calf Stretches
Wall Calf Stretches
30 seconds
Leg Crossover Stretches
Leg Crossover Stretches
30 seconds
Hamstring Stretches
Hamstring Stretches
30 seconds

Set 10: 1 round
90 Lat Stretch - 60sec
90 Lat Stretch - 60sec
5 seconds
Hot Style Chair Pose -60sec
Hot Style Chair Pose -60sec
5 seconds
Child's Pose -60sec
Child's Pose -60sec
5 seconds
Chest Stretch -60sec
Chest Stretch -60sec
5 seconds
Chest Openers -60sec
Chest Openers -60sec
5 seconds
Finger Tension Pulls -60sec
Finger Tension Pulls -60sec
5 seconds
Inward Wrist Circles -60sec
Inward Wrist Circles -60sec
5 seconds
Tree Pose -60sec
Tree Pose -60sec
5 seconds
Hamstring and Shoulder Stretches -60sec
Hamstring and Shoulder Stretches -60sec
5 seconds
Clockwise Neck Rolls -60sec
Clockwise Neck Rolls -60sec
5 seconds
Counter-clockwise Neck Rolls -60sec
Counter-clockwise Neck Rolls -60sec
5 seconds
Chin to Chest Stretch -60sec
Chin to Chest Stretch -60sec
5 seconds
Center Leg Stretch -60sec
Center Leg Stretch -60sec
5 seconds
Finger Tension Squeezes -60sec
Finger Tension Squeezes -60sec
5 seconds
Outward Wrist Circles -60sec
Outward Wrist Circles -60sec
5 seconds


Related Workouts

  • Full Body With Cardio
    Full Body With Cardio
    54 mins 50 secs, Intense
  • Total Body Strength Training With Abs
    Total Body Strength Training With Abs
    51 minutes, Moderate
  • I Just Kept Running
    I Just Kept Running
    1 hr 10 mins, Moderate
  • Aerobic & Cardio HIIT
    Aerobic & Cardio HIIT
    1 hr 2 mins, Moderate
  • Exotic Brazillian Bod
    Exotic Brazillian Bod
    56 mins 5 secs, Intense
  • Hold that Bar
    Hold that Bar
    1 hour, Moderate