Warm Up
Perform these exercises for 30 seconds each. Rest for 30 seconds and then repeat each exercise movement again.
Perform these exercises for 30 seconds each. Rest for 30 seconds and then repeat each exercise movement again.
Once you feel ready, move on to the four set circuit below.
Perform each exercise for 30 seconds. After completing the movements, rest for 30 seconds and then move on to set 2.
Perform each exercise for 30 seconds. After completing the movements, rest for 30 seconds and then move on to set 3.
Perform each exercise for 30 seconds. After completing the movements, rest for 30 seconds and then move on to set 4.
Perform each exercise for 30 seconds. After completing the movements, rest for 30 seconds.
Complete the four set circuit in order and then repeat using the below scaling options.
Gold (Advanced): Complete the four set circuit four times
Silver (Intermediate): Complete the four set circuit three times
Bronze (Beginner): Complete the four set circuit two times