Bounce Warm-ups 10 mins  

1. Light Bounce

  • Keep your feet on the mat and start to find a nice alignment.

4 mins


2. Side To Side

  • Get low a little bit, and swing your arms while jumping side to side.
  • Control your core to keep balance.

3 mins

3. Heel To Butt Kick

  • Bend your knees to kick your butt with the heel. Squeeze your glutes.
  • Slower the move to maintain stability.

3 mins

  Weight Session 35 mins  

1. Dumbbell Bench Press

Target: Whole upper body

  • Lie flat on a bench. Grip dumbbells in your hands with your hands wider apart than the shoulder. Keep the hips on the bench and the feet on the ground.
  • Keep your spine in a neutral posture. Squeeze a bit on your shoulder, so there will be a natural arch on your back.
  • Gradually lift the dumbbells.
  • Then lower that to chest level while ensuring your elbows are at a 45-degree angle away from your body.

12 reps to failure x 3 sets

2. Decline Dumbbell Bench Press

Target: Lower chest, shoulders, arms

  • Lie down on your back on the decline bench, which should be angled downward 15 degrees.
  • Keep the spine neutral, and do not arch your back; place your feet on the stirrups for stability.
  • Hold the dumbbells wider apart hands than the shoulder, and push them exactly above your shoulder.
  • Lower the weight after your hands reach a 45-degree straight.

12 reps to failure x 3 sets

3. Alternating Lunge Raise

Target: Glutes, quads, hamstrings, shoulders

  • Stand straight with dumbbells in both hands.
  • Take a giant step forward with your right leg. Lower your body, and your legs should be bent at a 90-degree angle at the bottom of the lunge. Now, raise the weight in front of you.
  • Push yourself back to the starting position with your right foot and slowly lower the arms. Keep alternating legs until the set is complete.

12 reps x 3 sets

4. Seated Shoulder Press

Target: Shoulders, arms

  • Seated on the adjustable bench at 90 degrees and grab dumbbells in both hands. Make sure your spine is in a neutral position.
  • Lift the weight slowly above the head by extending the arms and contracting the deltoids.
  • Return slowly to the start position.

12 reps to failure x 3 sets

5. Dumbbell Squat

Target: Quads, glutes, hamstrings

  • Place your feet hip-width apart, and grab dumbbells in both hands by your side.
  • Engaging your core and keeping a straight back. Lower your body until your thighs are parallel to the floor.
  • Push back into the original position by applying pressure on your feet.

12 reps to failure x 3 sets

  Stretching 15 mins  

1. Cycling For Cooling Down x 8 mins

2. Yoga Wheel Flow

Target: Shoulders

  • Sit on your heels, take your knee wide and place the wheel in front of you.
  • Roll the wheel away from the body until your shoulders feel stretched and opened.

1 min

3. Supine Hamstring Stretch

Target: Hamstrings

  • Lie on your back and bring your right leg straight up.
  • Gently pull the right leg toward your torso by the hands behind the right thigh to stretch the right hamstring.
  • Hold it for 10 seconds. Switch to the other side and repeat 3 times on both sides.

3 reps x 2 sides

4. Pigeon Pose

Target: Glutes

  • Start on all fours. Cross the right leg in front. Then, extend the left leg behind.
  • Keep your hips and shoulders facing forward, and press the left hip towards the mat.
  • Walk your palms as far forward as is comfortable. Hold this for up to 1 minute, then repeat the movement on the other side.

1 rep x 2 sides

5. Kneeling Quad Stretch

Target: Quads

  • Lunge forward with your right foot. Then, slowly drop your left knee to the ground.
  • Grab your right foot with your right hand and pull your right heel towards your hip by hand while keeping your torso straight to maintain balance.

  • Hold this for up to 1 minute, then repeat the movement on the other side.

1 rep x 2 sides

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