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Exercises

Set 1: 1 round
Side Bends
Side Bends
30 seconds

Set 2: 2 rounds
Crunches
Crunches
45 seconds
Cross Body Crunches
Cross Body Crunches
45 seconds
Rest
Rest
10 seconds
Walking Lunges
45 seconds
Rest
Rest
5 seconds
Prisoner Squats
Prisoner Squats
30 seconds
Rest
Rest
10 seconds
Double Crunches
Double Crunches
30 seconds
Rest
Rest
5 seconds
Floor Bridge
Floor Bridge
45 seconds
Rest
Rest
5 seconds

Set 3: 2 rounds
Alternating Dumbbell Curls
Alternating Dumbbell Curls
1 minute
Rest
Rest
15 seconds
Dumbbell Bent Over Rows
Dumbbell Bent Over Rows
45 seconds
Rest
Rest
15 seconds
Dumbbell Front Raises
Dumbbell Front Raises
45 seconds
Rest
Rest
15 seconds
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
40 seconds
Rest
Rest
15 seconds
Dumbbell Left Side Bends
Dumbbell Left Side Bends
40 seconds
Dumbbell Right Side Bends
Dumbbell Right Side Bends
40 seconds
Rest
Rest
15 seconds
Dumbbell Push Press
Dumbbell Push Press
45 seconds
Rest
Rest
15 seconds
Dumbbell Upright Rows
Dumbbell Upright Rows
45 seconds
Rest
Rest
15 seconds
Push-Ups
Push-Ups
30 seconds
Rest
Rest
15 seconds
Plank
Plank
30 seconds
Rest
Rest
15 seconds

Set 4: 2 rounds
Crunches
Crunches
30 seconds
Rest
Rest
20 seconds
Vertical Leg Crunches
Vertical Leg Crunches
30 seconds
Rest
Rest
10 seconds
Bent Knee Hip Raises
Bent Knee Hip Raises
30 seconds
Rest
Rest
10 seconds
Russian Twists
Russian Twists
30 seconds
Rest
Rest
10 seconds
Left Oblique Crunches
Left Oblique Crunches
45 seconds
Right Oblique Crunches
Right Oblique Crunches
45 seconds
Rest
Rest
10 seconds
Ab Choppers
Ab Choppers
30 seconds
Ankle Grabbers
Ankle Grabbers
45 seconds
Rest
10 seconds
Bicycle Crunches
Bicycle Crunches
30 seconds
Rest
Rest
20 seconds

Set 5: 2 rounds
Barbell Front Loaded Squats
Barbell Front Loaded Squats
45 seconds
Walking Lunges
Walking Lunges
45 seconds
Rest
Rest
30 seconds
Weighted Sumo Squats
Weighted Sumo Squats
30 seconds
Rest
Rest
15 seconds
Pelvic Tilts
Pelvic Tilts
1 min 30 secs
Straight Single Leg Floor Bridges
Straight Single Leg Floor Bridges
1 minute
Lying Right Leg Lifts
Lying Right Leg Lifts
45 seconds
Lying Left Leg Lifts
Lying Left Leg Lifts
45 seconds
Leg Raises
Leg Raises
30 seconds
Tricep Dips
Tricep Dips
30 seconds
Rest
Rest
20 seconds

Set 6: 1 round
Glute Exercise Set
Glute Exercise Set
3 minutes
Cat Cow
Cat Cow
20 seconds

Set 7: 1 round
Full Left Side Plank
Full Left Side Plank
30 seconds
Transition
10 seconds
Right Side Plank
Right Side Plank
30 seconds


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