Exercise

Warm up
Marching on the spot

Variation (High intensity)

Time

Run on the spot

1 min

Knee Lifts

Skipping with high knees

1 min

Modified Jumping Jacks

Full jumping jack

1 min

Hamstring Curls

Skip rope

1 min

Rest

------

1 min

Work out (Circuit #1 & 2 & 3)

Upright row w/ thera
band
Bicep Curls
Tricep Extensions
V- step walking

1 min
1 min
1 min

Jogging for V-step

1 min

Skip rope

1 min

Thera band shoulder

lateral raise

1 min

Thera band shoulder

chest press in standing
Thera band pull aparts

1 min

Running on the spot

Hamstring Curls
Leg Abductions
standing
Calf raises

1 min
1 min
1 min

1 min

1 min

Frequency

----

Intensity
Low Moderate
Low Moderate
Low Moderate
Low Moderate
Low Moderate
Low Moderate
Low Moderate
Low Moderate
Low Moderate
Low Moderate
Low Moderate
Low Moderate
Low Moderate
Low Moderate
Low -

Squat with lateral raise

Rest
Last round of workout
perform 2 planks on
the wall
Cool Down
Step touch 2x swing
arms to side
Head and back stretch

1 min

Plank on mat

Shoulder stretch

** 3 resistance and 2 cardio

Other Cardio exercise to include:
Running on the spot
Hamstring Curls ---- perform faster
Modified Jumping Jacks full jack

1 min
1 min

1 min
1 min
1 min

Moderate
Low Moderate
Low Moderate

Low Moderate
Low Moderate
Low Moderate
Low Moderate