Warm-up:
Arm circles x 12
Chest &back x 12
PNF patterns x 12
Prisoner squat x 12
leg swings (multiple directions) x 15
Mini circuit 1: Butt & Thighs
A1: Walking lunge 20 repetitions
A2: Hip lift 20 repetitions per leg
rest 60 seconds and repeat 2 more sets
Mini circuit 2: Shoulders and Arms
B1: Standing dumbbells shoulder press 12 repetitions
B2: Dumbbells biceps curl 15 repetitions
B3: Overhead triceps extension 15 repetitions
rest 60 seconds and repeat 2 more sets
Mini circuit 3: Abs and Lower back
C1: Reverse abdominal crunch 15 repetitions
C2: Laying superman 15 repetitions
C3: Plank hold on elbows 30 seconds
rest 60 seconds and repeat 2 more sets
Oct ,
7
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