Back

Anaerobic

All

Warm-up

Training

Stretching

Rest time

10
Skip
1 / 46

Knee Lift

60
Start
Next:
Knee Lift

Rest time

10
Skip
2 / 46

Jogging

30
Start
Next:
Jogging

Rest time

10
Skip
3 / 46

Touch Squat

30
Start
Next:
Touch Squat

Rest time

10
Skip
4 / 46

Shoulder Circles

30
Start
Next:
Shoulder Circles

Rest time

10
Skip
5 / 46

Standing Torso Rotation

30
Start
Next:
Standing Torso Rotation

Rest time

10
Skip
6 / 46

Front Hip Swing

30
Start
Next:
Front Hip Swing

Rest time

10
Skip
7 / 46

Side Hip Swing, Left-Right

30
Start
Next:
Side Hip Swing, Left-Right

Rest time

10
Skip
8 / 46

Incline Knee-Chest Plank

30
Start
Next:
Incline Knee-Chest Plank

Rest time

60
Skip
9 / 46

Deep Side Jumps

30
Start
Next:
Deep Side Jumps

Rest time

15
Skip
10 / 46

Sprint

60
Start
Next:
Sprint

Rest time

10
Skip
11 / 46

Push-Up

30
Start
Next:
Push-Up

Rest time

10
Skip
12 / 46

Knee-chest plank

30
Start
Next:
Knee-chest plank

Rest time

10
Skip
13 / 46

Wide Grip Body Row

30
Start
Next:
Wide Grip Body Row

Rest time

120
Skip
14 / 46

Touch Squat

30
Start
Next:
Touch Squat

Rest time

15
Skip
15 / 46

Sprint

60
Start
Next:
Sprint

Rest time

10
Skip
16 / 46

Bench Dip

30
Start
Next:
Bench Dip

Rest time

10
Skip
17 / 46

Sumo Squat

30
Start
Next:
Sumo Squat

Rest time

10
Skip
18 / 46

V-Up Abdominals

30
Start
Next:
V-Up Abdominals

Rest time

120
Skip
19 / 46

Vertical Jump

30
Start
Next:
Vertical Jump

Rest time

10
Skip
20 / 46

Sprint

60
Start
Next:
Sprint

Rest time

10
Skip
21 / 46

Close Grip Body Row

30
Start
Next:
Close Grip Body Row

Rest time

10
Skip
22 / 46

Lunge with Back Foot Elevated

30
Start
Next:
Lunge with Back Foot Elevated

Rest time

10
Skip
23 / 46

Frontal Plank

30
Start
Next:
Frontal Plank

Rest time

120
Skip
24 / 46

Deep Side Jumps

30
Start
Next:
Deep Side Jumps

Rest time

15
Skip
25 / 46

Sprint

60
Start
Next:
Sprint

Rest time

10
Skip
26 / 46

Push-Up

30
Start
Next:
Push-Up

Rest time

10
Skip
27 / 46

Knee-chest plank

30
Start
Next:
Knee-chest plank

Rest time

10
Skip
28 / 46

Wide Grip Body Row

30
Start
Next:
Wide Grip Body Row

Rest time

120
Skip
29 / 46

Touch Squat

30
Start
Next:
Touch Squat

Rest time

15
Skip
30 / 46

Sprint

60
Start
Next:
Sprint

Rest time

10
Skip
31 / 46

Bench Dip

30
Start
Next:
Bench Dip

Rest time

10
Skip
32 / 46

Sumo Squat

30
Start
Next:
Sumo Squat

Rest time

10
Skip
33 / 46

V-Up Abdominals

30
Start
Next:
V-Up Abdominals

Rest time

120
Skip
34 / 46

Vertical Jump

30
Start
Next:
Vertical Jump

Rest time

16
Skip
35 / 46

Sprint

60
Start
Next:
Sprint

Rest time

10
Skip
36 / 46

Close Grip Body Row

30
Start
Next:
Close Grip Body Row

Rest time

10
Skip
37 / 46

Lunge with Back Foot Elevated

30
Start
Next:
Lunge with Back Foot Elevated

Rest time

10
Skip
38 / 46

Frontal Plank

30
Start
Next:
Frontal Plank

Rest time

120
Skip
39 / 46

Deep Side Jumps

30
Start
Next:
Deep Side Jumps

Rest time

15
Skip
40 / 46

Cobra Stretch on Bench

45
Start
Next:
Cobra Stretch on Bench

Rest time

15
Skip
41 / 46

Quad Stretch

60
Start
Next:
Quad Stretch

Rest time

15
Skip
42 / 46

Calf Stretch

90
Start
Next:
Calf Stretch

Rest time

15
Skip
43 / 46

Forward flexion

45
Start
Next:
Forward flexion

Rest time

15
Skip
44 / 46

Seated Glute Stretch on bench

90
Start
Next:
Seated Glute Stretch on bench

Rest time

15
Skip
45 / 46

Hamstring stretch on the bench

90
Start
Next:
Hamstring stretch on the bench

Rest time

15
Skip
46 / 46

Hip Flexor Stretch on Bench

90
Start
Next:
Hip Flexor Stretch on Bench