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Exercises

Set 1: 1 round
Squat And Stretch Breathing
Squat And Stretch Breathing
30 seconds
Clockwise Neck Rolls
Clockwise Neck Rolls
30 seconds
Left Arm Cross Stretch
Left Arm Cross Stretch
15 seconds
Right Arm Cross Stretch
Right Arm Cross Stretch
15 seconds
Left Tricep Stretch
Left Tricep Stretch
15 seconds
Right Tricep Stretch
Right Tricep Stretch
15 seconds
Prayer Hands Reaches
Prayer Hands Reaches
15 seconds
Alternating Side Reaches
Alternating Side Reaches
30 seconds
Fold Forward
Fold Forward
30 seconds
Standing Leg Stretches
Standing Leg Stretches
1 minute
Right Quad Stretch
Right Quad Stretch
15 seconds
Left Quad Stretch
Left Quad Stretch
15 seconds
Calf Stretches
Calf Stretches
30 seconds
Side Lunges
Side Lunges
30 seconds
Left Runner's Lunge
Left Runner's Lunge
15 seconds
Right Runner's Lunge
Right Runner's Lunge
15 seconds
High Knees
High Knees
30 seconds
Butt Kickers
Butt Kickers
30 seconds

Set 2: 2 rounds
Small Forward Arm Circles
Small Forward Arm Circles
15 seconds
Medium Forward Arm Circles
Medium Forward Arm Circles
15 seconds
Big Forward Arm Circles
Big Forward Arm Circles
15 seconds
Small Reverse Arm Circles
Small Reverse Arm Circles
15 seconds
Medium Reverse Arm Circles
Medium Reverse Arm Circles
15 seconds
Big Reverse Arm Circles
Big Reverse Arm Circles
15 seconds
Fiesty Fighter
30 seconds
Oblique Pulls Right
30 seconds
Oblique Pulls Left
30 seconds
Strapless Squeeze
Strapless Squeeze
30 seconds
resistance band Bent Over Rows
resistance band Bent Over Rows
30 seconds
Squats With Resistance Bands
Squats With Resistance Bands
30 seconds
Lateral Shoulder Raises with Band
20 seconds
Band Bicep Curls Right
Band Bicep Curls Right
30 seconds
Band Bicep Curls Left
Band Bicep Curls Left
30 seconds
Tricep Extensions Right
Tricep Extensions Right
30 seconds
Tricep  Left Extensions
Tricep Left Extensions
30 seconds
Oblique Pulls Right
30 seconds
Oblique Pulls Left
30 seconds
Arm Pumps With Band
Arm Pumps With Band
30 seconds
Rest
Rest
1 minute

Set 3: 2 rounds
Fold Forward
Fold Forward
30 seconds
Inchworm Push-Ups
30 seconds
Chaturanga
Chaturanga
30 seconds
Elbow Plank
Elbow Plank
1 minute
Left Side Plank
Left Side Plank
30 seconds
Right Side Plank
Right Side Plank
30 seconds
Reverse Elbow Plank
Reverse Elbow Plank
20 seconds
Seated Leg Stretch
Seated Leg Stretch
30 seconds
Seated Leg Lifts
Seated Leg Lifts
45 seconds
Twisted Row With Band Right
30 seconds
Twisted Row With Band Left
30 seconds
Roll Down
Roll Down
15 seconds
Roll Ups
Roll Ups
45 seconds
Floor Bridge With Band
Floor Bridge With Band
30 seconds
Left Oblique Crunches
Left Oblique Crunches
30 seconds
Right Oblique Crunches
Right Oblique Crunches
30 seconds
Crunches
Crunches
30 seconds
Chaturanga
Chaturanga
30 seconds
Glute Kickbacks Left
Glute Kickbacks Left
30 seconds
Glute Kickbacks Right
Glute Kickbacks Right
30 seconds
Alternating Fire Hydrants
1 minute

Set 4: 1 round
Seated Spiral Stretches
Seated Spiral Stretches
30 seconds
Wide Right Leg Stretch
Wide Right Leg Stretch
45 seconds
Seated Leg Stretch
Seated Leg Stretch
15 seconds
Butterfly
Butterfly
30 seconds
Fold Forward
Fold Forward
15 seconds
Standing Leg Stretches
Standing Leg Stretches
45 seconds
Left Arm Cross Stretch
Left Arm Cross Stretch
15 seconds
Right Arm Cross Stretch
Right Arm Cross Stretch
15 seconds
Left Tricep Stretch
Left Tricep Stretch
15 seconds
Right Tricep Stretch
Right Tricep Stretch
15 seconds
Prayer Hands Reaches
Prayer Hands Reaches
15 seconds
Alternating Side Reaches
Alternating Side Reaches
30 seconds
Left Quad Stretch
Left Quad Stretch
15 seconds
Right Quad Stretch
Right Quad Stretch
15 seconds
Wall Calf Stretches
Wall Calf Stretches
30 seconds


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