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Description

Do this quick workout in the morning, at lunch, after work or any other time. Just over 30 minutes including a warm up and a cool down, designed to get your heart pumping and to start working on muscular strength and endurance.


Exercises

Set 1: 1 round
Up and Down Neck Tilts
Up and Down Neck Tilts
30 seconds
Big Forward Arm Circles
Big Forward Arm Circles
20 seconds
Big Reverse Arm Circles
Big Reverse Arm Circles
20 seconds
Plank
Plank
45 seconds
Jumping Jacks
Jumping Jacks
30 seconds
Squats with Raised Arms
Squats with Raised Arms
30 seconds
Seal Jacks
Seal Jacks
20 seconds
Jog on the Spot
Jog on the Spot
30 seconds
Rest
Rest
20 seconds

Set 2: 3 rounds
Push-Ups
Push-Ups
16 reps
Lunges
Lunges
30 reps
Mountain Climbers
Effort: Vigorous
Mountain Climbers
30 reps
Squats
Effort: Maximum
Squats
20 reps
Rest
Rest
30 seconds

Set 3: 3 rounds
Pull-Ups
Pull-Ups
5 reps
Rest
Rest
10 seconds
Hanging Knee Raises
Hanging Knee Raises
12 reps
Rest
Rest
10 seconds
Supermans
Supermans
45 seconds

Set 4: 1 round
Chest Stretch
Chest Stretch
40 seconds
Side Bends
Side Bends
30 seconds
90 Lat Stretch
90 Lat Stretch
45 seconds
Overhead Stretches
Overhead Stretches
30 seconds
Quad Stretches
Quad Stretches
40 seconds
Lying Hamstring Stretches
Lying Hamstring Stretches
40 seconds
Right Half Pigeon
Right Half Pigeon
30 seconds
Left Half Pigeon
Left Half Pigeon
30 seconds


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