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Exercises

Set 1: 1 round
Big Forward Arm Circles
Big Forward Arm Circles
20 seconds
Big Reverse Arm Circles
Big Reverse Arm Circles
20 seconds
Body Circles
Body Circles
20 seconds
Elbow To Knee Twists
Elbow To Knee Twists
30 seconds
Knees to Elbows
Knees to Elbows
30 seconds
Alternating Side Reaches
Alternating Side Reaches
30 seconds
Rotating Toe Touches
Rotating Toe Touches
30 seconds
Look up with Arched Back
Look up with Arched Back
30 seconds
Transition
Transition
10 seconds

Set 2: 1 round
Wall Push-Ups
Wall Push-Ups
50 seconds
Wall Diamond Push-Ups
Wall Diamond Push-Ups
50 seconds
Rest
Rest
15 seconds
Wall Tricep Push-Ups
Wall Tricep Push-Ups
50 seconds
Wall Push-Ups with Clap
Wall Push-Ups with Clap
50 seconds
Rest
Rest
15 seconds
Chest Stretch
Chest Stretch
25 seconds
Shoulder Stretches
Shoulder Stretches
25 seconds
Transition
Transition
15 seconds

Set 3: 1 round
Alternating Bent Over Rows
Alternating Bent Over Rows
1 min 20 secs
Dumbbell Upright Row to Shoulder Press
1 min 20 secs
Rest
Rest
15 seconds
Kneeling Right Arm Rows
Kneeling Right Arm Rows
50 seconds
Kneeling Left Arm Rows
Kneeling Left Arm Rows
50 seconds
Rest
Rest
15 seconds
Kneeling Right Tricep Kickbacks
Kneeling Right Tricep Kickbacks
50 seconds
Kneeling Left Tricep Kickbacks
Kneeling Left Tricep Kickbacks
50 seconds
Rest
Rest
15 seconds
Dumbbell Romanian Deadlift
50 seconds
Dumbbell Romanian Deadlift
50 seconds
Transition
Transition
20 seconds

Set 4: 1 round
Downward Facing Dog
Downward Facing Dog
20 seconds
Upward Facing Dog
Upward Facing Dog
20 seconds
Downward Facing Dog
Downward Facing Dog
20 seconds
Upward Facing Dog
Upward Facing Dog
20 seconds
Elbow Plank
Elbow Plank
30 seconds
Kneeling Elbow Plank
Kneeling Elbow Plank
30 seconds
Rest
Rest
20 seconds
Kneeling Elbow To Hand Plank
50 seconds
Kneeling Right Side Plank
Kneeling Right Side Plank
30 seconds
Kneeling Left Side Plank
Kneeling Left Side Plank
30 seconds
Kneeling Push-Ups
Kneeling Push-Ups
50 seconds
Rest
Rest
20 seconds
Flying Supermans
Flying Supermans
50 seconds
Locust
Locust
30 seconds
Swimming
Swimming
50 seconds
Double Leg Stretch
Double Leg Stretch
30 seconds
Rest
Rest
20 seconds

Set 5: 1 round
Bicep Stretches
Bicep Stretches
30 seconds
Wrist Stritches
20 seconds
Hamstring and Shoulder Stretches
Hamstring and Shoulder Stretches
30 seconds
Balancing Stick
Balancing Stick
15 seconds
Balancing Stick
Balancing Stick
15 seconds
Right Twisting Down Dog
Right Twisting Down Dog
30 seconds
Left Twisting Down Dog
Left Twisting Down Dog
30 seconds
Modified Vinyasa
Modified Vinyasa
1 minute
Modified Cobra
Modified Cobra
30 seconds
Extended Child's Pose
Extended Child's Pose
30 seconds
Cat Cow
Cat Cow
30 seconds
Rolling Back Stretch
Rolling Back Stretch
30 seconds
Floor Bridge
Floor Bridge
1 minute
Spinal Flex
Spinal Flex
30 seconds
Seated Spiral Stretches
Seated Spiral Stretches
30 seconds
Lying Spinal Twist with Crossed Legs
Lying Spinal Twist with Crossed Legs
1 minute
Seated Forward Bend
Seated Forward Bend
30 seconds
Pretzel Stretches
Pretzel Stretches
45 seconds
Pelvic Tilt Bridge
Pelvic Tilt Bridge
1 minute
Plow Pose
Plow Pose
30 seconds
Corpse
Corpse
25 seconds


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