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Intensity: Moderate
Instruments: Body weight, Water bottle

WARM UP(A): - ON- 20 sec, OFF- 10 sec
1) Feet wide stretch
3) Glute (R)
4) Glute (L)
5) Upper body Bhujangasana stretch
5) Plank on Elbow (40 sec). 20 sec off
Repeat A once AGAIN

Main zone(B): - ON- 40sec, OFF- 25sec
1) Squats
2) Push ups
3) Palm plank shoulder tap
4) Kneeling squats (Have missed this in first round, so please cut & paste)
5) Prone overhead pull (Towel)
Repeat B once AGAIN

Main zone(C): - ON- 40sec, OFF- 25sec
1) Squats jumps
2) Dynamic lunges to knee drive (Left)
3) Dynamic lunges to knee drive (Right)
4) Side lunge to knee drive (Right)
5) Side lunge knee drive (Left)
6) High knees
Repeat C once AGAIN

Main zone(D): - ON- 40sec, OFF- 25sec
1) Leg raises
2) Hollow
3) Russian twist
4) Super man to back extension
Repeat D once AGAIN

Main zone(D): - ON- 20sec, OFF- 10sec
1) Overhead stretch
2) Rear deltoid (Left)
3) Rear deltoid (Right)
4) Standing hamstring (Left)
5) Standing hamstring (Right)
6) Quadricep (Left)
7) Quadricep (Right)

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