- No more than 60sec rest between exercises
- Row 5min
- Toe reach walk 1×30
- Narrow squat walk 1×30
- Kicking walk 1×30
- Side lunges 1×10 on each side
- Stick bend over stretch 1×10
- Stick wrap around 1×10
- Squat with stick overhead 1×10
- Suit case deadlift 3×8-12
- 1 arm row 3×8-12 + superman plank 15-30sec
- Push ups 3×12-15
- DB rack Squats 3×8-12
- Kneeling shoulder press 3×8-12
- Leg raises 1×30
- Push up position knee tucks (feet on bench) 1×30 alternating
- Bicycle twist 1×30 alternating
- Stretches: butterfly, single hamstring, double hamstring, z stretch 1min each
