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Exercises

Set 1: 1 round
Butterfly
Butterfly
20 seconds
Seated Leg Stretch
Seated Leg Stretch
20 seconds
Knee Folds
Knee Folds
20 seconds

Set 2: 1 round
Glute Kickbacks
Glute Kickbacks
50 seconds
High Knees
High Knees
50 seconds
Hollow Body Holds
Hollow Body Holds
30 seconds
Dumbbell Side Lunge and Touch
Dumbbell Side Lunge and Touch
50 seconds
Scissor Kicks
Scissor Kicks
40 seconds
Leg Lifts
Leg Lifts
40 seconds
Dumbbell Squats
Dumbbell Squats
50 seconds
Front Kicks
Front Kicks
50 seconds
Plie Squats with Tip Toes
Plie Squats with Tip Toes
40 seconds
Rest
Rest
10 seconds

Set 3: 1 round
Right Side Stretch
Right Side Stretch
15 seconds
Left Side Stretch
Left Side Stretch
15 seconds
Seated Moon Stretch
Seated Moon Stretch
20 seconds
Camel
Camel
15 seconds
Cat Cow
Cat Cow
20 seconds
Downward Facing Dog
Downward Facing Dog
15 seconds

Set 4: 1 round
Side Crunches
Side Crunches
40 seconds
Bicycle Legs
Bicycle Legs
40 seconds
Wide Leg Sit-ups
Wide Leg Sit-ups
30 seconds
Cross Knees to Elbows
Cross Knees to Elbows
50 seconds
Ab Curls
Ab Curls
40 seconds
Elbow Plank
Elbow Plank
30 seconds
Pelvic Tilts
Pelvic Tilts
40 seconds
Reverse Elbow Plank
Reverse Elbow Plank
30 seconds
Rest
Rest
10 seconds

Set 5: 1 round
Fish Pose
Fish Pose
12 seconds
Chest Openers
Chest Openers
20 seconds
Left Arm Cross Stretch
Left Arm Cross Stretch
10 seconds
Right Arm Cross Stretch
Right Arm Cross Stretch
10 seconds
Half Cobra Pose
Half Cobra Pose
15 seconds
Chest Stretch
Chest Stretch
20 seconds

Set 6: 1 round
Wall Push Ups
Wall Push Ups
40 seconds
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
30 seconds
Plank
Plank
30 seconds
Dumbell Back Row
Dumbell Back Row
40 seconds
Power Punches
Power Punches
40 seconds
Alternating Bicep Curls
Alternating Bicep Curls
40 seconds
Rest
Rest
10 seconds

Set 7: 1 round
Double Pigeon
Double Pigeon
15 seconds
Garland Pose
Garland Pose
20 seconds

Set 8: 1 round
Glute Circles
Glute Circles
40 seconds
Gate Openers
Gate Openers
40 seconds
High Knees
High Knees
50 seconds
Inclined Plane
Inclined Plane
30 seconds

Set 9: 1 round
Child's Pose
Child's Pose
20 seconds


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