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Exercises

Set 1: 1 round
Single Leg Balance with Leg Swings
Single Leg Balance with Leg Swings
20 reps
Lateral Leg Lifts
Lateral Leg Lifts
10 reps
Chest Openers
Chest Openers
10 reps
Small Forward Arm Circles
Small Forward Arm Circles
10 reps
Big Forward Arm Circles
Big Forward Arm Circles
10 reps
Small Reverse Arm Circles
Small Reverse Arm Circles
10 reps
Small Forward Arm Circles
Small Forward Arm Circles
10 reps
Torso Twists
Torso Twists
30 seconds

Set 2: 3 rounds
Squats
Squats
20 reps
Seated Cable Row
15 reps
Rest
Rest
30 seconds

Set 3: 3 rounds
Step-Ups
Step-Ups
15 reps
Dumbbell Chest Press
Dumbbell Chest Press
15 reps
Rest
Rest
30 seconds

Set 4: 3 rounds
Band Front Raises
Band Front Raises
15 reps
Lateral Shoulder Raises with Band
15 reps
Rear Delt Squeeze with Band
Rear Delt Squeeze with Band
15 reps
Rest
Rest
30 seconds

Set 5: 3 rounds
Band Bicep Curls
Band Bicep Curls
15 reps
Overhead Tricep Extension with Band
15 reps
Rest
Rest
30 seconds

Set 6: 2 rounds
Wall Sit
Wall Sit
30 seconds
Rest
Rest
15 seconds

Set 7: 2 rounds
Sit-Ups
Sit-Ups
45 seconds
Rest
Rest
20 seconds

Set 8: 2 rounds
Hip Raises on Ball
Hip Raises on Ball
15 reps
Rest
Rest
30 seconds

Set 9: 1 round
Hamstring Stretches
Hamstring Stretches
1 minute
Shoulder Stretches
Shoulder Stretches
1 minute
Prayer Hands Reaches
Prayer Hands Reaches
30 seconds
Chest Stretch
Chest Stretch
1 minute
Tricep Stretches
Tricep Stretches
1 minute
Right Hip Flexor Stretch
Right Hip Flexor Stretch
30 seconds
Left Hip Flexor Stretch
Left Hip Flexor Stretch
30 seconds


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