Program Description
Designed for a home/hotel gym that only has dumbbells and cable machine. Each day is a full body workout with 4 supersets. There is also a basic 5 minute warm up and 5 minute cooldown.
Program Overview
- LevelNovice, Intermediate
- GoalPowerlifting, Bodybuilding
- EquipmentGarage Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedJan 05, 2025 07:14
- Last EditedJun 28, 2025 12:03
Summary
Stef’s Full-Body Supersets program is a dynamic 12-week training plan designed for home gym enthusiasts. With three sessions per week, you'll engage in efficient superset workouts that target all major muscle groups, ensuring a balanced and effective approach to strength and conditioning. Each workout combines bodyweight and dumbbell exercises, maximizing your results in minimal time. Get ready to build strength, enhance endurance, and transform your fitness journey from the comfort of your garage gym!
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1A
High Knees
1
30 secs
-
1B
Arm Circle
1
20 secs
-
1C
Leg Swings/Circles
1
40 secs
-
1D
Squat (Bodyweight)
1
1 mins
-
1E
World's Greatest Stretch
1
1 mins
-
1F
Downward Dog
1
1 mins
-
1G
Jumping Jack
1
30 secs
-
2A
Bench Press (Dumbbell)
3
8 reps
-
2B
Goblet Squat
3
10 reps
-
3A
Bent Over Row (Dumbbell)
3
10 reps
-
3B
Lunge (Dumbbell)
3
10 reps
-
4A
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4B
Bicep Curl (Dumbbell)
3
12 reps
-
5A
Abs Crunch (Bodyweight)
3
12 reps
-
5B
Skull Crusher
3
12 reps
-
6A
Child’s Pose
1
45 secs
-
6B
Cat-Cow Stretch
1
45 secs
-
6C
Thoracic Rotations
1
30 secs
-
6D
Seated Forward Fold (hamstring)
1
30 secs
-
6E
Chest Opener
1
30 secs
-
6F
Lunge Stretch (hip flexor)
1
30 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
High Knees
1
30 secs
-
1B
Arm Circle
1
20 secs
-
1C
Leg Swings/Circles
1
40 secs
-
1D
Squat (Bodyweight)
1
1 mins
-
1E
World's Greatest Stretch
1
1 mins
-
1F
Downward Dog
1
1 mins
-
1G
Jumping Jack
1
30 secs
-
2A
Bench Press (Dumbbell)
3
8 reps
-
2B
Goblet Squat
3
10 reps
-
3A
Bent Over Row (Dumbbell)
3
10 reps
-
3B
Lunge (Dumbbell)
3
10 reps
-
4A
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4B
Bicep Curl (Dumbbell)
3
12 reps
-
5A
Abs Crunch (Bodyweight)
3
12 reps
-
5B
Skull Crusher
3
12 reps
-
6A
Child’s Pose
1
45 secs
-
6B
Cat-Cow Stretch
1
45 secs
-
6C
Thoracic Rotations
1
30 secs
-
6D
Seated Forward Fold (hamstring)
1
30 secs
-
6E
Chest Opener
1
30 secs
-
6F
Lunge Stretch (hip flexor)
1
30 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
High Knees
1
30 secs
-
1B
Arm Circle
1
20 secs
-
1C
Leg Swings/Circles
1
40 secs
-
1D
Squat (Bodyweight)
1
1 mins
-
1E
World's Greatest Stretch
1
1 mins
-
1F
Downward Dog
1
1 mins
-
1G
Jumping Jack
1
30 secs
-
2A
Bench Press (Dumbbell)
3
8 reps
-
2B
Goblet Squat
3
10 reps
-
3A
Bent Over Row (Dumbbell)
3
10 reps
-
3B
Lunge (Dumbbell)
3
10 reps
-
4A
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4B
Bicep Curl (Dumbbell)
3
12 reps
-
5A
Abs Crunch (Bodyweight)
3
12 reps
-
5B
Skull Crusher
3
12 reps
-
6A
Child’s Pose
1
45 secs
-
6B
Cat-Cow Stretch
1
45 secs
-
6C
Thoracic Rotations
1
30 secs
-
6D
Seated Forward Fold (hamstring)
1
30 secs
-
6E
Chest Opener
1
30 secs
-
6F
Lunge Stretch (hip flexor)
1
30 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
High Knees
1
30 secs
-
1B
Arm Circle
1
20 secs
-
1C
Leg Swings/Circles
1
40 secs
-
1D
Squat (Bodyweight)
1
1 mins
-
1E
World's Greatest Stretch
1
1 mins
-
1F
Downward Dog
1
1 mins
-
1G
Jumping Jack
1
30 secs
-
2A
Bench Press (Dumbbell)
3
8 reps
-
2B
Goblet Squat
3
10 reps
-
3A
Bent Over Row (Dumbbell)
3
10 reps
-
3B
Lunge (Dumbbell)
3
10 reps
-
4A
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4B
Bicep Curl (Dumbbell)
3
12 reps
-
5A
Abs Crunch (Bodyweight)
3
12 reps
-
5B
Skull Crusher
3
12 reps
-
6A
Child’s Pose
1
45 secs
-
6B
Cat-Cow Stretch
1
45 secs
-
6C
Thoracic Rotations
1
30 secs
-
6D
Seated Forward Fold (hamstring)
1
30 secs
-
6E
Chest Opener
1
30 secs
-
6F
Lunge Stretch (hip flexor)
1
30 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
High Knees
1
30 secs
-
1B
Arm Circle
1
20 secs
-
1C
Leg Swings/Circles
1
40 secs
-
1D
Squat (Bodyweight)
1
1 mins
-
1E
World's Greatest Stretch
1
1 mins
-
1F
Downward Dog
1
1 mins
-
1G
Jumping Jack
1
30 secs
-
2A
Bench Press (Dumbbell)
3
8 reps
-
2B
Goblet Squat
3
10 reps
-
3A
Bent Over Row (Dumbbell)
3
10 reps
-
3B
Lunge (Dumbbell)
3
10 reps
-
4A
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4B
Bicep Curl (Dumbbell)
3
12 reps
-
5A
Abs Crunch (Bodyweight)
3
12 reps
-
5B
Skull Crusher
3
12 reps
-
6A
Child’s Pose
1
45 secs
-
6B
Cat-Cow Stretch
1
45 secs
-
6C
Thoracic Rotations
1
30 secs
-
6D
Seated Forward Fold (hamstring)
1
30 secs
-
6E
Chest Opener
1
30 secs
-
6F
Lunge Stretch (hip flexor)
1
30 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
High Knees
1
30 secs
-
1B
Arm Circle
1
20 secs
-
1C
Leg Swings/Circles
1
40 secs
-
1D
Squat (Bodyweight)
1
1 mins
-
1E
World's Greatest Stretch
1
1 mins
-
1F
Downward Dog
1
1 mins
-
1G
Jumping Jack
1
30 secs
-
2A
Bench Press (Dumbbell)
3
8 reps
-
2B
Goblet Squat
3
10 reps
-
3A
Bent Over Row (Dumbbell)
3
10 reps
-
3B
Lunge (Dumbbell)
3
10 reps
-
4A
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4B
Bicep Curl (Dumbbell)
3
12 reps
-
5A
Abs Crunch (Bodyweight)
3
12 reps
-
5B
Skull Crusher
3
12 reps
-
6A
Child’s Pose
1
45 secs
-
6B
Cat-Cow Stretch
1
45 secs
-
6C
Thoracic Rotations
1
30 secs
-
6D
Seated Forward Fold (hamstring)
1
30 secs
-
6E
Chest Opener
1
30 secs
-
6F
Lunge Stretch (hip flexor)
1
30 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
High Knees
1
30 secs
-
1B
Arm Circle
1
20 secs
-
1C
Leg Swings/Circles
1
40 secs
-
1D
Squat (Bodyweight)
1
1 mins
-
1E
World's Greatest Stretch
1
1 mins
-
1F
Downward Dog
1
1 mins
-
1G
Jumping Jack
1
30 secs
-
2A
Bench Press (Dumbbell)
3
8 reps
-
2B
Goblet Squat
3
10 reps
-
3A
Bent Over Row (Dumbbell)
3
10 reps
-
3B
Lunge (Dumbbell)
3
10 reps
-
4A
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4B
Bicep Curl (Dumbbell)
3
12 reps
-
5A
Abs Crunch (Bodyweight)
3
12 reps
-
5B
Skull Crusher
3
12 reps
-
6A
Child’s Pose
1
45 secs
-
6B
Cat-Cow Stretch
1
45 secs
-
6C
Thoracic Rotations
1
30 secs
-
6D
Seated Forward Fold (hamstring)
1
30 secs
-
6E
Chest Opener
1
30 secs
-
6F
Lunge Stretch (hip flexor)
1
30 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
High Knees
1
30 secs
-
1B
Arm Circle
1
20 secs
-
1C
Leg Swings/Circles
1
40 secs
-
1D
Squat (Bodyweight)
1
1 mins
-
1E
World's Greatest Stretch
1
1 mins
-
1F
Downward Dog
1
1 mins
-
1G
Jumping Jack
1
30 secs
-
2A
Bench Press (Dumbbell)
3
8 reps
-
2B
Goblet Squat
3
10 reps
-
3A
Bent Over Row (Dumbbell)
3
10 reps
-
3B
Lunge (Dumbbell)
3
10 reps
-
4A
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4B
Bicep Curl (Dumbbell)
3
12 reps
-
5A
Abs Crunch (Bodyweight)
3
12 reps
-
5B
Skull Crusher
3
12 reps
-
6A
Child’s Pose
1
45 secs
-
6B
Cat-Cow Stretch
1
45 secs
-
6C
Thoracic Rotations
1
30 secs
-
6D
Seated Forward Fold (hamstring)
1
30 secs
-
6E
Chest Opener
1
30 secs
-
6F
Lunge Stretch (hip flexor)
1
30 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
High Knees
1
30 secs
-
1B
Arm Circle
1
20 secs
-
1C
Leg Swings/Circles
1
40 secs
-
1D
Squat (Bodyweight)
1
1 mins
-
1E
World's Greatest Stretch
1
1 mins
-
1F
Downward Dog
1
1 mins
-
1G
Jumping Jack
1
30 secs
-
2A
Bench Press (Dumbbell)
3
8 reps
-
2B
Goblet Squat
3
10 reps
-
3A
Bent Over Row (Dumbbell)
3
10 reps
-
3B
Lunge (Dumbbell)
3
10 reps
-
4A
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4B
Bicep Curl (Dumbbell)
3
12 reps
-
5A
Abs Crunch (Bodyweight)
3
12 reps
-
5B
Skull Crusher
3
12 reps
-
6A
Child’s Pose
1
45 secs
-
6B
Cat-Cow Stretch
1
45 secs
-
6C
Thoracic Rotations
1
30 secs
-
6D
Seated Forward Fold (hamstring)
1
30 secs
-
6E
Chest Opener
1
30 secs
-
6F
Lunge Stretch (hip flexor)
1
30 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
High Knees
1
30 secs
-
1B
Arm Circle
1
20 secs
-
1C
Leg Swings/Circles
1
40 secs
-
1D
Squat (Bodyweight)
1
1 mins
-
1E
World's Greatest Stretch
1
1 mins
-
1F
Downward Dog
1
1 mins
-
1G
Jumping Jack
1
30 secs
-
2A
Bench Press (Dumbbell)
3
8 reps
-
2B
Goblet Squat
3
10 reps
-
3A
Bent Over Row (Dumbbell)
3
10 reps
-
3B
Lunge (Dumbbell)
3
10 reps
-
4A
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4B
Bicep Curl (Dumbbell)
3
12 reps
-
5A
Abs Crunch (Bodyweight)
3
12 reps
-
5B
Skull Crusher
3
12 reps
-
6A
Child’s Pose
1
45 secs
-
6B
Cat-Cow Stretch
1
45 secs
-
6C
Thoracic Rotations
1
30 secs
-
6D
Seated Forward Fold (hamstring)
1
30 secs
-
6E
Chest Opener
1
30 secs
-
6F
Lunge Stretch (hip flexor)
1
30 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
High Knees
1
30 secs
-
1B
Arm Circle
1
20 secs
-
1C
Leg Swings/Circles
1
40 secs
-
1D
Squat (Bodyweight)
1
1 mins
-
1E
World's Greatest Stretch
1
1 mins
-
1F
Downward Dog
1
1 mins
-
1G
Jumping Jack
1
30 secs
-
2A
Bench Press (Dumbbell)
3
8 reps
-
2B
Goblet Squat
3
10 reps
-
3A
Bent Over Row (Dumbbell)
3
10 reps
-
3B
Lunge (Dumbbell)
3
10 reps
-
4A
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4B
Bicep Curl (Dumbbell)
3
12 reps
-
5A
Abs Crunch (Bodyweight)
3
12 reps
-
5B
Skull Crusher
3
12 reps
-
6A
Child’s Pose
1
45 secs
-
6B
Cat-Cow Stretch
1
45 secs
-
6C
Thoracic Rotations
1
30 secs
-
6D
Seated Forward Fold (hamstring)
1
30 secs
-
6E
Chest Opener
1
30 secs
-
6F
Lunge Stretch (hip flexor)
1
30 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
High Knees
1
30 secs
-
1B
Arm Circle
1
20 secs
-
1C
Leg Swings/Circles
1
40 secs
-
1D
Squat (Bodyweight)
1
1 mins
-
1E
World's Greatest Stretch
1
1 mins
-
1F
Downward Dog
1
1 mins
-
1G
Jumping Jack
1
30 secs
-
2A
Bench Press (Dumbbell)
3
8 reps
-
2B
Goblet Squat
3
10 reps
-
3A
Bent Over Row (Dumbbell)
3
10 reps
-
3B
Lunge (Dumbbell)
3
10 reps
-
4A
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4B
Bicep Curl (Dumbbell)
3
12 reps
-
5A
Abs Crunch (Bodyweight)
3
12 reps
-
5B
Skull Crusher
3
12 reps
-
6A
Child’s Pose
1
45 secs
-
6B
Cat-Cow Stretch
1
45 secs
-
6C
Thoracic Rotations
1
30 secs
-
6D
Seated Forward Fold (hamstring)
1
30 secs
-
6E
Chest Opener
1
30 secs
-
6F
Lunge Stretch (hip flexor)
1
30 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
High Knees
1
30 secs
-
1B
Arm Circle
1
20 secs
-
1C
Leg Swings/Circles
1
40 secs
-
1D
Squat (Bodyweight)
1
1 mins
-
1E
World's Greatest Stretch
1
1 mins
-
1F
Downward Dog
1
1 mins
-
1G
Jumping Jack
1
30 secs
-
2A
Incline Bench Press (Dumbbell)
3
8 reps
-
2B
Romanian Deadlift (Dumbbell)
3
10 reps
-
3A
Seated Row (Cable)
3
8 reps
-
3B
Standing Shoulder Press (Dumbbell)
3
10 reps
-
4A
Lateral Raise (Dumbbell)
3
10 reps
-
4B
Russian Twist (Dumbbell)
3
20 reps
-
5A
Hammer Curl
3
12 reps
-
5B
Tricep Pushdown (Cable)
3
12 reps
-
6A
Child’s Pose
1
45 secs
-
6B
Cat-Cow Stretch
1
45 secs
-
6C
Thoracic Rotations
1
30 secs
-
6D
Seated Forward Fold (hamstring)
1
30 secs
-
6E
Chest Opener
1
30 secs
-
6F
Lunge Stretch (hip flexor)
1
30 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
High Knees
1
30 secs
-
1B
Arm Circle
1
20 secs
-
1C
Leg Swings/Circles
1
40 secs
-
1D
Squat (Bodyweight)
1
1 mins
-
1E
World's Greatest Stretch
1
1 mins
-
1F
Downward Dog
1
1 mins
-
1G
Jumping Jack
1
30 secs
-
2A
Incline Bench Press (Dumbbell)
3
8 reps
-
2B
Romanian Deadlift (Dumbbell)
3
10 reps
-
3A
Seated Row (Cable)
3
8 reps
-
3B
Standing Shoulder Press (Dumbbell)
3
10 reps
-
4A
Lateral Raise (Dumbbell)
3
10 reps
-
4B
Russian Twist (Dumbbell)
3
20 reps
-
5A
Hammer Curl
3
12 reps
-
5B
Tricep Pushdown (Cable)
3
12 reps
-
6A
Child’s Pose
1
45 secs
-
6B
Cat-Cow Stretch
1
45 secs
-
6C
Thoracic Rotations
1
30 secs
-
6D
Seated Forward Fold (hamstring)
1
30 secs
-
6E
Chest Opener
1
30 secs
-
6F
Lunge Stretch (hip flexor)
1
30 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
High Knees
1
30 secs
-
1B
Arm Circle
1
20 secs
-
1C
Leg Swings/Circles
1
40 secs
-
1D
Squat (Bodyweight)
1
1 mins
-
1E
World's Greatest Stretch
1
1 mins
-
1F
Downward Dog
1
1 mins
-
1G
Jumping Jack
1
30 secs
-
2A
Incline Bench Press (Dumbbell)
3
8 reps
-
2B
Romanian Deadlift (Dumbbell)
3
10 reps
-
3A
Seated Row (Cable)
3
8 reps
-
3B
Standing Shoulder Press (Dumbbell)
3
10 reps
-
4A
Lateral Raise (Dumbbell)
3
10 reps
-
4B
Russian Twist (Dumbbell)
3
20 reps
-
5A
Hammer Curl
3
12 reps
-
5B
Tricep Pushdown (Cable)
3
12 reps
-
6A
Child’s Pose
1
45 secs
-
6B
Cat-Cow Stretch
1
45 secs
-
6C
Thoracic Rotations
1
30 secs
-
6D
Seated Forward Fold (hamstring)
1
30 secs
-
6E
Chest Opener
1
30 secs
-
6F
Lunge Stretch (hip flexor)
1
30 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
High Knees
1
30 secs
-
1B
Arm Circle
1
20 secs
-
1C
Leg Swings/Circles
1
40 secs
-
1D
Squat (Bodyweight)
1
1 mins
-
1E
World's Greatest Stretch
1
1 mins
-
1F
Downward Dog
1
1 mins
-
1G
Jumping Jack
1
30 secs
-
2A
Incline Bench Press (Dumbbell)
3
8 reps
-
2B
Romanian Deadlift (Dumbbell)
3
10 reps
-
3A
Seated Row (Cable)
3
8 reps
-
3B
Standing Shoulder Press (Dumbbell)
3
10 reps
-
4A
Lateral Raise (Dumbbell)
3
10 reps
-
4B
Russian Twist (Dumbbell)
3
20 reps
-
5A
Hammer Curl
3
12 reps
-
5B
Tricep Pushdown (Cable)
3
12 reps
-
6A
Child’s Pose
1
45 secs
-
6B
Cat-Cow Stretch
1
45 secs
-
6C
Thoracic Rotations
1
30 secs
-
6D
Seated Forward Fold (hamstring)
1
30 secs
-
6E
Chest Opener
1
30 secs
-
6F
Lunge Stretch (hip flexor)
1
30 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
High Knees
1
30 secs
-
1B
Arm Circle
1
20 secs
-
1C
Leg Swings/Circles
1
40 secs
-
1D
Squat (Bodyweight)
1
1 mins
-
1E
World's Greatest Stretch
1
1 mins
-
1F
Downward Dog
1
1 mins
-
1G
Jumping Jack
1
30 secs
-
2A
Incline Bench Press (Dumbbell)
3
8 reps
-
2B
Romanian Deadlift (Dumbbell)
3
10 reps
-
3A
Seated Row (Cable)
3
8 reps
-
3B
Standing Shoulder Press (Dumbbell)
3
10 reps
-
4A
Lateral Raise (Dumbbell)
3
10 reps
-
4B
Russian Twist (Dumbbell)
3
20 reps
-
5A
Hammer Curl
3
12 reps
-
5B
Tricep Pushdown (Cable)
3
12 reps
-
6A
Child’s Pose
1
45 secs
-
6B
Cat-Cow Stretch
1
45 secs
-
6C
Thoracic Rotations
1
30 secs
-
6D
Seated Forward Fold (hamstring)
1
30 secs
-
6E
Chest Opener
1
30 secs
-
6F
Lunge Stretch (hip flexor)
1
30 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
High Knees
1
30 secs
-
1B
Arm Circle
1
20 secs
-
1C
Leg Swings/Circles
1
40 secs
-
1D
Squat (Bodyweight)
1
1 mins
-
1E
World's Greatest Stretch
1
1 mins
-
1F
Downward Dog
1
1 mins
-
1G
Jumping Jack
1
30 secs
-
2A
Incline Bench Press (Dumbbell)
3
8 reps
-
2B
Romanian Deadlift (Dumbbell)
3
10 reps
-
3A
Seated Row (Cable)
3
8 reps
-
3B
Standing Shoulder Press (Dumbbell)
3
10 reps
-
4A
Lateral Raise (Dumbbell)
3
10 reps
-
4B
Russian Twist (Dumbbell)
3
20 reps
-
5A
Hammer Curl
3
12 reps
-
5B
Tricep Pushdown (Cable)
3
12 reps
-
6A
Child’s Pose
1
45 secs
-
6B
Cat-Cow Stretch
1
45 secs
-
6C
Thoracic Rotations
1
30 secs
-
6D
Seated Forward Fold (hamstring)
1
30 secs
-
6E
Chest Opener
1
30 secs
-
6F
Lunge Stretch (hip flexor)
1
30 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
High Knees
1
30 secs
-
1B
Arm Circle
1
20 secs
-
1C
Leg Swings/Circles
1
40 secs
-
1D
Squat (Bodyweight)
1
1 mins
-
1E
World's Greatest Stretch
1
1 mins
-
1F
Downward Dog
1
1 mins
-
1G
Jumping Jack
1
30 secs
-
2A
Incline Bench Press (Dumbbell)
3
8 reps
-
2B
Romanian Deadlift (Dumbbell)
3
10 reps
-
3A
Seated Row (Cable)
3
8 reps
-
3B
Standing Shoulder Press (Dumbbell)
3
10 reps
-
4A
Lateral Raise (Dumbbell)
3
10 reps
-
4B
Russian Twist (Dumbbell)
3
20 reps
-
5A
Hammer Curl
3
12 reps
-
5B
Tricep Pushdown (Cable)
3
12 reps
-
6A
Child’s Pose
1
45 secs
-
6B
Cat-Cow Stretch
1
45 secs
-
6C
Thoracic Rotations
1
30 secs
-
6D
Seated Forward Fold (hamstring)
1
30 secs
-
6E
Chest Opener
1
30 secs
-
6F
Lunge Stretch (hip flexor)
1
30 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
High Knees
1
30 secs
-
1B
Arm Circle
1
20 secs
-
1C
Leg Swings/Circles
1
40 secs
-
1D
Squat (Bodyweight)
1
1 mins
-
1E
World's Greatest Stretch
1
1 mins
-
1F
Downward Dog
1
1 mins
-
1G
Jumping Jack
1
30 secs
-
2A
Incline Bench Press (Dumbbell)
3
8 reps
-
2B
Romanian Deadlift (Dumbbell)
3
10 reps
-
3A
Seated Row (Cable)
3
8 reps
-
3B
Standing Shoulder Press (Dumbbell)
3
10 reps
-
4A
Lateral Raise (Dumbbell)
3
10 reps
-
4B
Russian Twist (Dumbbell)
3
20 reps
-
5A
Hammer Curl
3
12 reps
-
5B
Tricep Pushdown (Cable)
3
12 reps
-
6A
Child’s Pose
1
45 secs
-
6B
Cat-Cow Stretch
1
45 secs
-
6C
Thoracic Rotations
1
30 secs
-
6D
Seated Forward Fold (hamstring)
1
30 secs
-
6E
Chest Opener
1
30 secs
-
6F
Lunge Stretch (hip flexor)
1
30 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
High Knees
1
30 secs
-
1B
Arm Circle
1
20 secs
-
1C
Leg Swings/Circles
1
40 secs
-
1D
Squat (Bodyweight)
1
1 mins
-
1E
World's Greatest Stretch
1
1 mins
-
1F
Downward Dog
1
1 mins
-
1G
Jumping Jack
1
30 secs
-
2A
Incline Bench Press (Dumbbell)
3
8 reps
-
2B
Romanian Deadlift (Dumbbell)
3
10 reps
-
3A
Seated Row (Cable)
3
8 reps
-
3B
Standing Shoulder Press (Dumbbell)
3
10 reps
-
4A
Lateral Raise (Dumbbell)
3
10 reps
-
4B
Russian Twist (Dumbbell)
3
20 reps
-
5A
Hammer Curl
3
12 reps
-
5B
Tricep Pushdown (Cable)
3
12 reps
-
6A
Child’s Pose
1
45 secs
-
6B
Cat-Cow Stretch
1
45 secs
-
6C
Thoracic Rotations
1
30 secs
-
6D
Seated Forward Fold (hamstring)
1
30 secs
-
6E
Chest Opener
1
30 secs
-
6F
Lunge Stretch (hip flexor)
1
30 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
High Knees
1
30 secs
-
1B
Arm Circle
1
20 secs
-
1C
Leg Swings/Circles
1
40 secs
-
1D
Squat (Bodyweight)
1
1 mins
-
1E
World's Greatest Stretch
1
1 mins
-
1F
Downward Dog
1
1 mins
-
1G
Jumping Jack
1
30 secs
-
2A
Incline Bench Press (Dumbbell)
3
8 reps
-
2B
Romanian Deadlift (Dumbbell)
3
10 reps
-
3A
Seated Row (Cable)
3
8 reps
-
3B
Standing Shoulder Press (Dumbbell)
3
10 reps
-
4A
Lateral Raise (Dumbbell)
3
10 reps
-
4B
Russian Twist (Dumbbell)
3
20 reps
-
5A
Hammer Curl
3
12 reps
-
5B
Tricep Pushdown (Cable)
3
12 reps
-
6A
Child’s Pose
1
45 secs
-
6B
Cat-Cow Stretch
1
45 secs
-
6C
Thoracic Rotations
1
30 secs
-
6D
Seated Forward Fold (hamstring)
1
30 secs
-
6E
Chest Opener
1
30 secs
-
6F
Lunge Stretch (hip flexor)
1
30 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
High Knees
1
30 secs
-
1B
Arm Circle
1
20 secs
-
1C
Leg Swings/Circles
1
40 secs
-
1D
Squat (Bodyweight)
1
1 mins
-
1E
World's Greatest Stretch
1
1 mins
-
1F
Downward Dog
1
1 mins
-
1G
Jumping Jack
1
30 secs
-
2A
Incline Bench Press (Dumbbell)
3
8 reps
-
2B
Romanian Deadlift (Dumbbell)
3
10 reps
-
3A
Seated Row (Cable)
3
8 reps
-
3B
Standing Shoulder Press (Dumbbell)
3
10 reps
-
4A
Lateral Raise (Dumbbell)
3
10 reps
-
4B
Russian Twist (Dumbbell)
3
20 reps
-
5A
Hammer Curl
3
12 reps
-
5B
Tricep Pushdown (Cable)
3
12 reps
-
6A
Child’s Pose
1
45 secs
-
6B
Cat-Cow Stretch
1
45 secs
-
6C
Thoracic Rotations
1
30 secs
-
6D
Seated Forward Fold (hamstring)
1
30 secs
-
6E
Chest Opener
1
30 secs
-
6F
Lunge Stretch (hip flexor)
1
30 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
High Knees
1
30 secs
-
1B
Arm Circle
1
20 secs
-
1C
Leg Swings/Circles
1
40 secs
-
1D
Squat (Bodyweight)
1
1 mins
-
1E
World's Greatest Stretch
1
1 mins
-
1F
Downward Dog
1
1 mins
-
1G
Jumping Jack
1
30 secs
-
2A
Incline Bench Press (Dumbbell)
3
8 reps
-
2B
Romanian Deadlift (Dumbbell)
3
10 reps
-
3A
Seated Row (Cable)
3
8 reps
-
3B
Standing Shoulder Press (Dumbbell)
3
10 reps
-
4A
Lateral Raise (Dumbbell)
3
10 reps
-
4B
Russian Twist (Dumbbell)
3
20 reps
-
5A
Hammer Curl
3
12 reps
-
5B
Tricep Pushdown (Cable)
3
12 reps
-
6A
Child’s Pose
1
45 secs
-
6B
Cat-Cow Stretch
1
45 secs
-
6C
Thoracic Rotations
1
30 secs
-
6D
Seated Forward Fold (hamstring)
1
30 secs
-
6E
Chest Opener
1
30 secs
-
6F
Lunge Stretch (hip flexor)
1
30 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
High Knees
1
30 secs
-
1B
Arm Circle
1
20 secs
-
1C
Leg Swings/Circles
1
40 secs
-
1D
Squat (Bodyweight)
1
1 mins
-
1E
World's Greatest Stretch
1
1 mins
-
1F
Downward Dog
1
1 mins
-
1G
Jumping Jack
1
30 secs
-
2A
Chest Fly (Cable)
3
10 reps
-
2B
Step-Up (Weighted)
3
10 reps
-
3A
Lat Pulldown
3
8 reps
-
3B
Bird Dog
3
10 reps
-
4A
Face Pull
3
10 reps
-
4B
Bicep Curl (Cable)
3
12 reps
-
5A
Shrug (Dumbbell)
3
12 reps
-
5B
Chest Fly (Cable)
3
10 reps
-
6A
Child’s Pose
1
45 secs
-
6B
Cat-Cow Stretch
1
45 secs
-
6C
Thoracic Rotations
1
30 secs
-
6D
Seated Forward Fold (hamstring)
1
30 secs
-
6E
Chest Opener
1
30 secs
-
6F
Lunge Stretch (hip flexor)
1
30 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
High Knees
1
30 secs
-
1B
Arm Circle
1
20 secs
-
1C
Leg Swings/Circles
1
40 secs
-
1D
Squat (Bodyweight)
1
1 mins
-
1E
World's Greatest Stretch
1
1 mins
-
1F
Downward Dog
1
1 mins
-
1G
Jumping Jack
1
30 secs
-
2A
Chest Fly (Cable)
3
10 reps
-
2B
Step-Up (Weighted)
3
10 reps
-
3A
Lat Pulldown
3
8 reps
-
3B
Bird Dog
3
10 reps
-
4A
Face Pull
3
10 reps
-
4B
Bicep Curl (Cable)
3
12 reps
-
5A
Shrug (Dumbbell)
3
12 reps
-
5B
Chest Fly (Cable)
3
10 reps
-
6A
Child’s Pose
1
45 secs
-
6B
Cat-Cow Stretch
1
45 secs
-
6C
Thoracic Rotations
1
30 secs
-
6D
Seated Forward Fold (hamstring)
1
30 secs
-
6E
Chest Opener
1
30 secs
-
6F
Lunge Stretch (hip flexor)
1
30 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
High Knees
1
30 secs
-
1B
Arm Circle
1
20 secs
-
1C
Leg Swings/Circles
1
40 secs
-
1D
Squat (Bodyweight)
1
1 mins
-
1E
World's Greatest Stretch
1
1 mins
-
1F
Downward Dog
1
1 mins
-
1G
Jumping Jack
1
30 secs
-
2A
Chest Fly (Cable)
3
10 reps
-
2B
Step-Up (Weighted)
3
10 reps
-
3A
Lat Pulldown
3
8 reps
-
3B
Bird Dog
3
10 reps
-
4A
Face Pull
3
10 reps
-
4B
Bicep Curl (Cable)
3
12 reps
-
5A
Shrug (Dumbbell)
3
12 reps
-
5B
Chest Fly (Cable)
3
10 reps
-
6A
Child’s Pose
1
45 secs
-
6B
Cat-Cow Stretch
1
45 secs
-
6C
Thoracic Rotations
1
30 secs
-
6D
Seated Forward Fold (hamstring)
1
30 secs
-
6E
Chest Opener
1
30 secs
-
6F
Lunge Stretch (hip flexor)
1
30 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
High Knees
1
30 secs
-
1B
Arm Circle
1
20 secs
-
1C
Leg Swings/Circles
1
40 secs
-
1D
Squat (Bodyweight)
1
1 mins
-
1E
World's Greatest Stretch
1
1 mins
-
1F
Downward Dog
1
1 mins
-
1G
Jumping Jack
1
30 secs
-
2A
Chest Fly (Cable)
3
10 reps
-
2B
Step-Up (Weighted)
3
10 reps
-
3A
Lat Pulldown
3
8 reps
-
3B
Bird Dog
3
10 reps
-
4A
Face Pull
3
10 reps
-
4B
Bicep Curl (Cable)
3
12 reps
-
5A
Shrug (Dumbbell)
3
12 reps
-
5B
Chest Fly (Cable)
3
10 reps
-
6A
Child’s Pose
1
45 secs
-
6B
Cat-Cow Stretch
1
45 secs
-
6C
Thoracic Rotations
1
30 secs
-
6D
Seated Forward Fold (hamstring)
1
30 secs
-
6E
Chest Opener
1
30 secs
-
6F
Lunge Stretch (hip flexor)
1
30 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
High Knees
1
30 secs
-
1B
Arm Circle
1
20 secs
-
1C
Leg Swings/Circles
1
40 secs
-
1D
Squat (Bodyweight)
1
1 mins
-
1E
World's Greatest Stretch
1
1 mins
-
1F
Downward Dog
1
1 mins
-
1G
Jumping Jack
1
30 secs
-
2A
Chest Fly (Cable)
3
10 reps
-
2B
Step-Up (Weighted)
3
10 reps
-
3A
Lat Pulldown
3
8 reps
-
3B
Bird Dog
3
10 reps
-
4A
Face Pull
3
10 reps
-
4B
Bicep Curl (Cable)
3
12 reps
-
5A
Shrug (Dumbbell)
3
12 reps
-
5B
Chest Fly (Cable)
3
10 reps
-
6A
Child’s Pose
1
45 secs
-
6B
Cat-Cow Stretch
1
45 secs
-
6C
Thoracic Rotations
1
30 secs
-
6D
Seated Forward Fold (hamstring)
1
30 secs
-
6E
Chest Opener
1
30 secs
-
6F
Lunge Stretch (hip flexor)
1
30 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
High Knees
1
30 secs
-
1B
Arm Circle
1
20 secs
-
1C
Leg Swings/Circles
1
40 secs
-
1D
Squat (Bodyweight)
1
1 mins
-
1E
World's Greatest Stretch
1
1 mins
-
1F
Downward Dog
1
1 mins
-
1G
Jumping Jack
1
30 secs
-
2A
Chest Fly (Cable)
3
10 reps
-
2B
Step-Up (Weighted)
3
10 reps
-
3A
Lat Pulldown
3
8 reps
-
3B
Bird Dog
3
10 reps
-
4A
Face Pull
3
10 reps
-
4B
Bicep Curl (Cable)
3
12 reps
-
5A
Shrug (Dumbbell)
3
12 reps
-
5B
Chest Fly (Cable)
3
10 reps
-
6A
Child’s Pose
1
45 secs
-
6B
Cat-Cow Stretch
1
45 secs
-
6C
Thoracic Rotations
1
30 secs
-
6D
Seated Forward Fold (hamstring)
1
30 secs
-
6E
Chest Opener
1
30 secs
-
6F
Lunge Stretch (hip flexor)
1
30 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
High Knees
1
30 secs
-
1B
Arm Circle
1
20 secs
-
1C
Leg Swings/Circles
1
40 secs
-
1D
Squat (Bodyweight)
1
1 mins
-
1E
World's Greatest Stretch
1
1 mins
-
1F
Downward Dog
1
1 mins
-
1G
Jumping Jack
1
30 secs
-
2A
Chest Fly (Cable)
3
10 reps
-
2B
Step-Up (Weighted)
3
10 reps
-
3A
Lat Pulldown
3
8 reps
-
3B
Bird Dog
3
10 reps
-
4A
Face Pull
3
10 reps
-
4B
Bicep Curl (Cable)
3
12 reps
-
5A
Shrug (Dumbbell)
3
12 reps
-
5B
Chest Fly (Cable)
3
10 reps
-
6A
Child’s Pose
1
45 secs
-
6B
Cat-Cow Stretch
1
45 secs
-
6C
Thoracic Rotations
1
30 secs
-
6D
Seated Forward Fold (hamstring)
1
30 secs
-
6E
Chest Opener
1
30 secs
-
6F
Lunge Stretch (hip flexor)
1
30 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
High Knees
1
30 secs
-
1B
Arm Circle
1
20 secs
-
1C
Leg Swings/Circles
1
40 secs
-
1D
Squat (Bodyweight)
1
1 mins
-
1E
World's Greatest Stretch
1
1 mins
-
1F
Downward Dog
1
1 mins
-
1G
Jumping Jack
1
30 secs
-
2A
Chest Fly (Cable)
3
10 reps
-
2B
Step-Up (Weighted)
3
10 reps
-
3A
Lat Pulldown
3
8 reps
-
3B
Bird Dog
3
10 reps
-
4A
Face Pull
3
10 reps
-
4B
Bicep Curl (Cable)
3
12 reps
-
5A
Shrug (Dumbbell)
3
12 reps
-
5B
Chest Fly (Cable)
3
10 reps
-
6A
Child’s Pose
1
45 secs
-
6B
Cat-Cow Stretch
1
45 secs
-
6C
Thoracic Rotations
1
30 secs
-
6D
Seated Forward Fold (hamstring)
1
30 secs
-
6E
Chest Opener
1
30 secs
-
6F
Lunge Stretch (hip flexor)
1
30 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
High Knees
1
30 secs
-
1B
Arm Circle
1
20 secs
-
1C
Leg Swings/Circles
1
40 secs
-
1D
Squat (Bodyweight)
1
1 mins
-
1E
World's Greatest Stretch
1
1 mins
-
1F
Downward Dog
1
1 mins
-
1G
Jumping Jack
1
30 secs
-
2A
Chest Fly (Cable)
3
10 reps
-
2B
Step-Up (Weighted)
3
10 reps
-
3A
Lat Pulldown
3
8 reps
-
3B
Bird Dog
3
10 reps
-
4A
Face Pull
3
10 reps
-
4B
Bicep Curl (Cable)
3
12 reps
-
5A
Shrug (Dumbbell)
3
12 reps
-
5B
Chest Fly (Cable)
3
10 reps
-
6A
Child’s Pose
1
45 secs
-
6B
Cat-Cow Stretch
1
45 secs
-
6C
Thoracic Rotations
1
30 secs
-
6D
Seated Forward Fold (hamstring)
1
30 secs
-
6E
Chest Opener
1
30 secs
-
6F
Lunge Stretch (hip flexor)
1
30 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
High Knees
1
30 secs
-
1B
Arm Circle
1
20 secs
-
1C
Leg Swings/Circles
1
40 secs
-
1D
Squat (Bodyweight)
1
1 mins
-
1E
World's Greatest Stretch
1
1 mins
-
1F
Downward Dog
1
1 mins
-
1G
Jumping Jack
1
30 secs
-
2A
Chest Fly (Cable)
3
10 reps
-
2B
Step-Up (Weighted)
3
10 reps
-
3A
Lat Pulldown
3
8 reps
-
3B
Bird Dog
3
10 reps
-
4A
Face Pull
3
10 reps
-
4B
Bicep Curl (Cable)
3
12 reps
-
5A
Shrug (Dumbbell)
3
12 reps
-
5B
Chest Fly (Cable)
3
10 reps
-
6A
Child’s Pose
1
45 secs
-
6B
Cat-Cow Stretch
1
45 secs
-
6C
Thoracic Rotations
1
30 secs
-
6D
Seated Forward Fold (hamstring)
1
30 secs
-
6E
Chest Opener
1
30 secs
-
6F
Lunge Stretch (hip flexor)
1
30 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
High Knees
1
30 secs
-
1B
Arm Circle
1
20 secs
-
1C
Leg Swings/Circles
1
40 secs
-
1D
Squat (Bodyweight)
1
1 mins
-
1E
World's Greatest Stretch
1
1 mins
-
1F
Downward Dog
1
1 mins
-
1G
Jumping Jack
1
30 secs
-
2A
Chest Fly (Cable)
3
10 reps
-
2B
Step-Up (Weighted)
3
10 reps
-
3A
Lat Pulldown
3
8 reps
-
3B
Bird Dog
3
10 reps
-
4A
Face Pull
3
10 reps
-
4B
Bicep Curl (Cable)
3
12 reps
-
5A
Shrug (Dumbbell)
3
12 reps
-
5B
Chest Fly (Cable)
3
10 reps
-
6A
Child’s Pose
1
45 secs
-
6B
Cat-Cow Stretch
1
45 secs
-
6C
Thoracic Rotations
1
30 secs
-
6D
Seated Forward Fold (hamstring)
1
30 secs
-
6E
Chest Opener
1
30 secs
-
6F
Lunge Stretch (hip flexor)
1
30 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
High Knees
1
30 secs
-
1B
Arm Circle
1
20 secs
-
1C
Leg Swings/Circles
1
40 secs
-
1D
Squat (Bodyweight)
1
1 mins
-
1E
World's Greatest Stretch
1
1 mins
-
1F
Downward Dog
1
1 mins
-
1G
Jumping Jack
1
30 secs
-
2A
Chest Fly (Cable)
3
10 reps
-
2B
Step-Up (Weighted)
3
10 reps
-
3A
Lat Pulldown
3
8 reps
-
3B
Bird Dog
3
10 reps
-
4A
Face Pull
3
10 reps
-
4B
Bicep Curl (Cable)
3
12 reps
-
5A
Shrug (Dumbbell)
3
12 reps
-
5B
Chest Fly (Cable)
3
10 reps
-
6A
Child’s Pose
1
45 secs
-
6B
Cat-Cow Stretch
1
45 secs
-
6C
Thoracic Rotations
1
30 secs
-
6D
Seated Forward Fold (hamstring)
1
30 secs
-
6E
Chest Opener
1
30 secs
-
6F
Lunge Stretch (hip flexor)
1
30 secs
-
Week 1
1 / 12 Weeks
Day 1
1A
High Knees1 Set
30 secs
-
1B
Arm Circle1 Set
20 secs
-
1C
Leg Swings/Circles1 Set
40 secs
-
1D
Squat (Bodyweight)1 Set
1 mins
-
1E
World's Greatest Stretch1 Set
1 mins
-
1F
Downward Dog1 Set
1 mins
-
1G
Jumping Jack1 Set
30 secs
-
2A
Bench Press (Dumbbell)3 Sets
8 Reps
-
2B
Goblet Squat3 Sets
10 Reps
-
3A
Bent Over Row (Dumbbell)3 Sets
10 Reps
-
3B
Lunge (Dumbbell)3 Sets
10 Reps
-
4A
Seated Shoulder Press (Dumbbell)3 Sets
8 Reps
-
4B
Bicep Curl (Dumbbell)3 Sets
12 Reps
-
5A
Abs Crunch (Bodyweight)3 Sets
12 Reps
-
5B
Skull Crusher3 Sets
12 Reps
-
6A
Child’s Pose1 Set
45 secs
-
6B
Cat-Cow Stretch1 Set
45 secs
-
6C
Thoracic Rotations1 Set
30 secs
-
6D
Seated Forward Fold (hamstring)1 Set
30 secs
-
6E
Chest Opener1 Set
30 secs
-
6F
Lunge Stretch (hip flexor)1 Set
30 secs
-
Day 2
1A
High Knees1 Set
30 secs
-
1B
Arm Circle1 Set
20 secs
-
1C
Leg Swings/Circles1 Set
40 secs
-
1D
Squat (Bodyweight)1 Set
1 mins
-
1E
World's Greatest Stretch1 Set
1 mins
-
1F
Downward Dog1 Set
1 mins
-
1G
Jumping Jack1 Set
30 secs
-
2A
Incline Bench Press (Dumbbell)3 Sets
8 Reps
-
2B
Romanian Deadlift (Dumbbell)3 Sets
10 Reps
-
3A
Seated Row (Cable)3 Sets
8 Reps
-
3B
Standing Shoulder Press (Dumbbell)3 Sets
10 Reps
-
4A
Lateral Raise (Dumbbell)3 Sets
10 Reps
-
4B
Russian Twist (Dumbbell)3 Sets
20 Reps
-
5A
Hammer Curl3 Sets
12 Reps
-
5B
Tricep Pushdown (Cable)3 Sets
12 Reps
-
6A
Child’s Pose1 Set
45 secs
-
6B
Cat-Cow Stretch1 Set
45 secs
-
6C
Thoracic Rotations1 Set
30 secs
-
6D
Seated Forward Fold (hamstring)1 Set
30 secs
-
6E
Chest Opener1 Set
30 secs
-
6F
Lunge Stretch (hip flexor)1 Set
30 secs
-
Day 3
1A
High Knees1 Set
30 secs
-
1B
Arm Circle1 Set
20 secs
-
1C
Leg Swings/Circles1 Set
40 secs
-
1D
Squat (Bodyweight)1 Set
1 mins
-
1E
World's Greatest Stretch1 Set
1 mins
-
1F
Downward Dog1 Set
1 mins
-
1G
Jumping Jack1 Set
30 secs
-
2A
Chest Fly (Cable)3 Sets
10 Reps
-
2B
Step-Up (Weighted)3 Sets
10 Reps
-
3A
Lat Pulldown3 Sets
8 Reps
-
3B
Bird Dog3 Sets
10 Reps
-
4A
Face Pull3 Sets
10 Reps
-
4B
Bicep Curl (Cable)3 Sets
12 Reps
-
5A
Shrug (Dumbbell)3 Sets
12 Reps
-
5B
Chest Fly (Cable)3 Sets
10 Reps
-
6A
Child’s Pose1 Set
45 secs
-
6B
Cat-Cow Stretch1 Set
45 secs
-
6C
Thoracic Rotations1 Set
30 secs
-
6D
Seated Forward Fold (hamstring)1 Set
30 secs
-
6E
Chest Opener1 Set
30 secs
-
6F
Lunge Stretch (hip flexor)1 Set
30 secs
-