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Description

Full body. Main focus in first set after the warm up is speed. Take no rest. Second set is for endurance. Keep going through any burn. Finish the workout with long and calming stretches.


Exercises

Set 1: 2 rounds
Jog on the Spot
Jog on the Spot
1 minute
Jumping Jacks
Jumping Jacks
1 minute
High Knees
High Knees
1 minute

Set 2: 1 round
Chest Stretch
Chest Stretch
1 minute

Set 3: 3 rounds
Box Jumps
Effort: Very Hard
Box Jumps
10 reps
Chin-Ups
Chin-Ups
8 reps
Medicine Ball Slams
Weights: Heavy
Medicine Ball Slams
10 reps
Kettlebell Swings
Kettlebell Swings
10 reps

Set 4: 2 rounds
Plank on Ball
Plank on Ball
30 seconds
Medicine Ball Offset Push-Ups
Medicine Ball Offset Push-Ups
12 reps
Curtsy Lunge
Curtsy Lunge
20 reps
Sit-Ups
Sit-Ups
1 minute
Leg Lifts
Leg Lifts
1 minute
Left Lying Clams
Left Lying Clams
1 minute
Right Lying Clams
Right Lying Clams
1 minute

Set 5: 1 round
Leg Ups
Reps until failure

Set 6: 1 round
Left Runner's Lunge
Left Runner's Lunge
1 minute
Right Runner's Lunge
Right Runner's Lunge
1 minute
Quad Stretch in Right Low Lunge
Quad Stretch in Right Low Lunge
1 minute
Quad Stretch in Left Low Lunge
Quad Stretch in Left Low Lunge
1 minute
Shin Grabs
Shin Grabs
2 minutes
Wall Lying Leg Stretches
Wall Lying Leg Stretches
1 minute
Right Lateral Lunges
Right Lateral Lunges
1 rep
Left Lateral Lunges
Left Lateral Lunges
1 rep
Left Side Angle
Left Side Angle
1 minute
Right Side Angle
Right Side Angle
1 minute
90 Lat Stretch
90 Lat Stretch
1 minute
Tricep Stretches
Tricep Stretches
30 seconds


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