Back

Aerobic

All

Warm-up

Training

Stretching

Rest time

10
Skip
1 / 41

Knee Lift

30
Start
Next:
Knee Lift

Rest time

10
Skip
2 / 41

Jogging

60
Start
Next:
Jogging

Rest time

10
Skip
3 / 41

Dynamic Chest Stretch

30
Start
Next:
Dynamic Chest Stretch

Rest time

10
Skip
4 / 41

Shoulder Circles

30
Start
Next:
Shoulder Circles

Rest time

10
Skip
5 / 41

Standing Torso Rotation

30
Start
Next:
Standing Torso Rotation

Rest time

10
Skip
6 / 41

Front Hip Swing

60
Start
Next:
Front Hip Swing

Rest time

10
Skip
7 / 41

Side Hip Swing, Left-Right

60
Start
Next:
Side Hip Swing, Left-Right

Rest time

15
Skip
8 / 41

Animal Walking

60
Start
Next:
Animal Walking

Rest time

15
Skip
9 / 41

Bench Dip

60
Start
Next:
Bench Dip

Rest time

15
Skip
10 / 41

Jogging

180
Start
Next:
Jogging

Rest time

15
Skip
11 / 41

Animal Walking

60
Start
Next:
Animal Walking

Rest time

15
Skip
12 / 41

Bench Dip

60
Start
Next:
Bench Dip

Rest time

60
Skip
13 / 41

Jogging

180
Start
Next:
Jogging

Rest time

15
Skip
14 / 41

Close Grip Body Row

60
Start
Next:
Close Grip Body Row

Rest time

15
Skip
15 / 41

V-Up Abdominals

60
Start
Next:
V-Up Abdominals

Rest time

15
Skip
16 / 41

Jogging

180
Start
Next:
Jogging

Rest time

15
Skip
17 / 41

Wide Grip Body Row

60
Start
Next:
Wide Grip Body Row

Rest time

60
Skip
18 / 41

V-Up Abdominals

60
Start
Next:
V-Up Abdominals

Rest time

15
Skip
19 / 41

Incline Push Up

60
Start
Next:
Incline Push Up

Rest time

15
Skip
20 / 41

Back Extension on Bench

60
Start
Next:
Back Extension on Bench

Rest time

15
Skip
21 / 41

Jogging

180
Start
Next:
Jogging

Rest time

15
Skip
22 / 41

Incline Push Up

60
Start
Next:
Incline Push Up

Rest time

15
Skip
23 / 41

Partial Curl Up

60
Start
Next:
Partial Curl Up

Rest time

60
Skip
24 / 41

Jogging

180
Start
Next:
Jogging

Rest time

15
Skip
25 / 41

Close Grip Body Row

60
Start
Next:
Close Grip Body Row

Rest time

15
Skip
26 / 41

V-Up Abdominals

60
Start
Next:
V-Up Abdominals

Rest time

15
Skip
27 / 41

Jogging

180
Start
Next:
Jogging

Rest time

15
Skip
28 / 41

Wide Grip Body Row

60
Start
Next:
Wide Grip Body Row

Rest time

60
Skip
29 / 41

V-Up Abdominals

60
Start
Next:
V-Up Abdominals

Rest time

15
Skip
30 / 41

Incline Push Up

60
Start
Next:
Incline Push Up

Rest time

15
Skip
31 / 41

Back Extension on Bench

60
Start
Next:
Back Extension on Bench

Rest time

15
Skip
32 / 41

Jogging

180
Start
Next:
Jogging

Rest time

15
Skip
33 / 41

Incline Push Up

60
Start
Next:
Incline Push Up

Rest time

15
Skip
34 / 41

Partial Curl Up

60
Start
Next:
Partial Curl Up

Rest time

60
Skip
35 / 41

Jogging

180
Start
Next:
Jogging

Rest time

15
Skip
36 / 41

Cobra Stretch on Bench

45
Start
Next:
Cobra Stretch on Bench

Rest time

15
Skip
37 / 41

Quad Stretch

90
Start
Next:
Quad Stretch

Rest time

15
Skip
38 / 41

Calf Stretch

90
Start
Next:
Calf Stretch

Rest time

15
Skip
39 / 41

Forward flexion

45
Start
Next:
Forward flexion

Rest time

15
Skip
40 / 41

Seated Glute Stretch on bench

90
Start
Next:
Seated Glute Stretch on bench

Rest time

15
Skip
41 / 41

Hip Flexor Stretch on Bench

90
Start
Next:
Hip Flexor Stretch on Bench