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Exercises

Set 1: 1 round
March In Place
30 seconds
Run In Place
45 seconds
Jumping Jacks
30 seconds
Run Lunges
30 seconds
Side-To-Side Head Rolls
45 seconds
Neck Stretch
40 seconds
Shoulder Rolls
30 seconds
Shoulder Stretch
1 min 20 secs
Expand/Contract Chest-Back-Shoulders
30 seconds
Arm Circles
1 minute
Shakers
20 seconds
Huggers
30 seconds
Swimmers
20 seconds
Reachers
35 seconds
Slow-Motion 3-in-1 Push-ups
2 mins 20 secs
In and Out Shoulder Flys
45 seconds
Chair Dips
45 seconds
Plange Push-Ups
1 minute
Pike Press
50 seconds
Side Tri Rise
1 min 20 secs
Floor Flys
1 min 30 secs
Scarecrows
50 seconds
Overhead Tricep Extension
45 seconds
Two Twitch Speed Push-Up
1 min 40 secs
Y Press
35 seconds
Lying Tricep Extension
50 seconds
Rest
50 seconds

Set 2: 1 round
Side To Side Push-Ups
50 seconds
Pour Flys
1 minute
Side Leaning Tricep Extensions
30 seconds
One-Arm Push-Ups
45 seconds
Weighted Circles
1 minute
Throw The Bomb
1 minute
Clap Or Plyo Push-Ups
30 seconds
Slo-Mo Throws
1 min 15 secs
Front-to-back Tricep Extensions
1 min 20 secs
One-Arm Balance Push-Ups
1 min 30 secs
Fly-Row Presses
2 minutes
Dumbbell Cross Body Blows
1 minute
Cool Down
2 mins 20 secs


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