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Exercises

Set 1: 1 round
Upward Salute
Upward Salute
15 seconds
Backward Shoulder Rolls
Backward Shoulder Rolls
10 seconds
Forward Shoulder Rolls
Forward Shoulder Rolls
10 seconds
Big Reverse Arm Circles
Big Reverse Arm Circles
15 seconds
Big Forward Arm Circles
Big Forward Arm Circles
15 seconds
Arm Pumps
Arm Pumps
15 seconds
Torso Twists
Torso Twists
15 seconds
Side Bends
Side Bends
20 seconds
Rest
Rest
15 seconds

Set 2: 2 rounds
High Knees
Effort: Moderate
High Knees
20 seconds
Rest
Rest
10 seconds
Jumping Jacks
Effort: Moderate
Jumping Jacks
20 seconds
Rest
Rest
15 seconds
Squats
Squats
20 seconds
Rest
Rest
15 seconds

Set 3: 2 rounds
Shadow Boxing
Effort: Vigorous
Shadow Boxing
1 minute
Front Kicks
Effort: Vigorous
Front Kicks
1 minute
Rest
Rest
20 seconds

Set 4: 2 rounds
Push-Ups
Push-Ups
20 seconds
Rest
Rest
10 seconds
Alternating Side Planks
Alternating Side Planks
20 seconds
Rest
Rest
20 seconds

Set 5: 1 round
Downward Facing Dog
Downward Facing Dog
25 seconds
Upward Facing Dog
Upward Facing Dog
20 seconds
Right Warrior 1
Right Warrior 1
20 seconds
Left Warrior 1
Left Warrior 1
20 seconds
Beginner Left Warrior 2
Beginner Left Warrior 2
25 seconds
Beginner Left Warrior 2
Beginner Left Warrior 2
25 seconds
Fold Forward
Fold Forward
20 seconds
Mountain Pose with Prayer Hands
Mountain Pose with Prayer Hands
20 seconds


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