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Description

A Wolverine Challenge. Holidays or not, your greatest gift is your health. Stay fit yearound with this cookie-crumbling dynamic detox sesh, improving your digestion, de-stressing, revitalizing you. Target muscles:Upper/Lower Abs*Transverse Abdominis*Obliques. Secondary muscle groups worked: shoulders, arms, glute max* hip flexors*hamstrings )


Exercises

Set 1: 1 round
Arm Pumps
Arm Pumps
30 seconds
High Knees
High Knees
30 seconds

Set 2: 1 round
Upward Salute
Upward Salute
10 seconds
Fold Forward
Fold Forward
5 seconds
Look up with Arched Back
Look up with Arched Back
5 seconds
Downward Facing Dog with Calf Stretch
Downward Facing Dog with Calf Stretch
15 seconds
Right Knee to Chest
Right Knee to Chest
45 seconds
Downward Facing Dog with Calf Stretch
Downward Facing Dog with Calf Stretch
15 seconds
Left Knee to Chest
Left Knee to Chest
45 seconds
Upward Facing Dog
Upward Facing Dog
10 seconds
Child's Pose
Child's Pose
10 seconds

Set 3: 1 round
Ab Curls
Ab Curls
45 seconds
Oblique V-Sits
Oblique V-Sits
45 seconds
Sit Ups with Reach Ups
Sit Ups with Reach Ups
30 seconds
Seated Leg Stretch
Seated Leg Stretch
10 seconds
Plank
Plank
15 seconds
Jump or Step Legs to Hands
Jump or Step Legs to Hands
5 seconds
Big Toe Forward Bend
Big Toe Forward Bend
10 seconds
Standing Back Bend
Standing Back Bend
10 seconds
Fold Forward
Fold Forward
5 seconds
Look up with Arched Back
Look up with Arched Back
5 seconds

Set 4: 1 round
Chair Pose
Chair Pose
20 seconds
Fold Forward
Fold Forward
5 seconds
Standing Back Bend
Standing Back Bend
10 seconds
Right Twisted Chair Pose
Right Twisted Chair Pose
20 seconds
Right Lunge Easy Twist
Right Lunge Easy Twist
30 seconds
Right Twisting High Lunge
Right Twisting High Lunge
30 seconds
Standing Back Bend
Standing Back Bend
10 seconds
Left Twisted Chair Pose
Left Twisted Chair Pose
20 seconds
Left Lunge Easy Twist
Left Lunge Easy Twist
30 seconds
Left Twisting High Lunge
Left Twisting High Lunge
30 seconds
Standing Back Bend
Standing Back Bend
10 seconds

Set 5: 1 round
Mountain Pose with Prayer Hands
Mountain Pose with Prayer Hands
10 seconds
Noose Pose
Noose Pose
1 minute
Thunderbolt Pose
Thunderbolt Pose
20 seconds
Matsyendra's Twist
Matsyendra's Twist
1 minute
Seated Forward Bend
Seated Forward Bend
10 seconds

Set 6: 1 round
Downward Facing Dog with Calf Stretch
Downward Facing Dog with Calf Stretch
15 seconds
Left Pike Side Twists
Left Pike Side Twists
40 seconds
Downward Facing Dog with Calf Stretch
Downward Facing Dog with Calf Stretch
15 seconds
Right Pike Side Twists
Right Pike Side Twists
40 seconds
Upward Facing Dog
Upward Facing Dog
10 seconds
Extended Plank Hold
Extended Plank Hold
45 seconds
Upward Facing Dog
Upward Facing Dog
10 seconds
Turbo Dog Variation
Turbo Dog Variation
30 seconds
Jump or Step Legs to Hands
Jump or Step Legs to Hands
5 seconds
Upward Salute
Upward Salute
10 seconds
Fold Forward
Fold Forward
10 seconds

Set 7: 2 rounds
Staff Pose
Staff Pose
10 seconds
Leg Pull Back
Leg Pull Back
40 seconds
Seated Forward Bend
Seated Forward Bend
10 seconds
Upward Plank
Upward Plank
45 seconds
Plow Pose
Plow Pose
30 seconds
Seated Forward Bend
Seated Forward Bend
10 seconds

Set 8: 2 rounds
Floor Wipers
Floor Wipers
1 minute
Floor Bridge
Floor Bridge
1 minute
Bent Knee Twists
Bent Knee Twists
1 minute
Rolling Back Stretch
Rolling Back Stretch
30 seconds

Set 9: 3 rounds
Savasana for Lower Back
Savasana for Lower Back
15 seconds
Supine Butterfly
Supine Butterfly
15 seconds

Set 10: 1 round
Corpse
Corpse
30 seconds


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