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Exercises

Set 1: 1 round
Jog on the Spot
Jog on the Spot
1 minute
Posture: slight forward lean, back arched, head facing forward.
Kettlebell Swings
1 minute
Dumbbell Lunges
Dumbbell Lunges
1 minute
Plank
Plank
1 minute
Overhead Crunches
Overhead Crunches
1 minute
Rest
Rest
2 minutes

Set 2: 1 round
High Knees
High Knees
1 minute
Alternating Kettlebell Swings
Alternating Kettlebell Swings
1 minute
Dumbbell Lunge and Rotation
Dumbbell Lunge and Rotation
1 minute
Mountain Climbers
Mountain Climbers
1 minute
Weighted Ball Crunch
1 minute
Rest
Rest
2 minutes

Set 3: 1 round
Jog on the Spot
Jog on the Spot
1 minute
Posture: slight forward lean, back arched, head facing forward.
Kettlebell Swings
1 minute
Dumbbell Lunge and Rotation
Dumbbell Lunge and Rotation
1 minute
Plank
Plank
1 minute
Overhead Crunches
Overhead Crunches
1 minute
Rest
Rest
2 minutes

Set 4: 1 round
High Knees
High Knees
1 minute
Alternating Kettlebell Swings
Alternating Kettlebell Swings
1 minute
Dumbbell Lunges
Dumbbell Lunges
1 minute
Mountain Climbers
Mountain Climbers
1 minute
Weighted Ball Crunch
1 minute
Rest
Rest
2 minutes

Set 5: 1 round
Jog on the Spot
Jog on the Spot
1 minute
Posture: slight forward lean, back arched, head facing forward.
Kettlebell Swings
1 minute
Walking Dumbbell Lunges
Walking Dumbbell Lunges
1 minute
Plank
Plank
1 minute
Overhead Crunches
Overhead Crunches
1 minute
Rest
Rest
2 minutes

Set 6: 1 round
Cool Down Jogging
Cool Down Jogging
1 minute
Lying Supermans
Lying Supermans
1 minute
Roll Downs
Roll Downs
1 minute
Prone Cobra
Prone Cobra
1 minute
Chin to Chest Stretch
Chin to Chest Stretch
1 minute
Right Side Stretch
Right Side Stretch
1 minute
Left Side Stretch
Left Side Stretch
1 minute
Standing Leg Stretches
Standing Leg Stretches
1 minute
Rest
Rest
2 minutes


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