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Exercises

Set 1: 1 round
Jogging
Effort: Light
Jogging
5 minutes
Transition
Transition
1 minute

Set 2: 1 round
Jog
Effort: Moderate
Jog
10 seconds
Jog Backwards
Effort: Moderate
Jog Backwards
10 seconds
Jog
Effort: Moderate
Jog
10 seconds
Jog Backwards
Effort: Moderate
Jog Backwards
10 seconds
Side Shuffles
Effort: Moderate
Side Shuffles
10 seconds
Side Shuffles
Effort: Moderate
Side Shuffles
10 seconds
Carioca
Effort: Moderate
Carioca
10 seconds
Carioca
Effort: Moderate
Carioca
10 seconds
Jumping Jacks
Effort: Moderate
Jumping Jacks
15 seconds
Butt Kickers
Effort: Moderate
Butt Kickers
10 seconds
Cross Jacks
Effort: Moderate
Cross Jacks
15 seconds
Side Lunges
Side Lunges
20 seconds
High Knee Pulls
High Knee Pulls
20 seconds
Frankenstein Walk
Effort: Moderate
Frankenstein Walk
20 seconds
Ankle Pulls
Effort: Moderate
Ankle Pulls
20 seconds
Lunge with Side Tilt Rotations
Lunge with Side Tilt Rotations
20 seconds
Heel Toe Rocks
10 seconds
Torso Twists
Effort: Moderate
Torso Twists
15 seconds
Small Forward Arm Circles
Effort: Moderate
Small Forward Arm Circles
10 seconds
Small Reverse Arm Circles
Effort: Moderate
Small Reverse Arm Circles
10 seconds
Big Forward Arm Circles
Effort: Moderate
Big Forward Arm Circles
10 seconds
Big Reverse Arm Circles
Effort: Moderate
Big Reverse Arm Circles
10 seconds
Alternating Side Reaches
Effort: Moderate
Alternating Side Reaches
20 seconds
Inward Wrist Circles
Inward Wrist Circles
10 seconds
Outward Wrist Circles
Outward Wrist Circles
10 seconds
Transition
Transition
1 minute

Set 3: 1 round
Jump Rope
Effort: Vigorous
Jump Rope
30 seconds
Squats
Squats
1 minute
Jump Rope
Effort: Vigorous
Jump Rope
30 seconds
Push-Ups
Push-Ups
1 minute
Jump Rope
Effort: Vigorous
Jump Rope
30 seconds
Clock Lunges
Clock Lunges
1 minute
Jump Rope
Effort: Vigorous
Jump Rope
30 seconds
Mountain Climbers
Effort: Vigorous
Mountain Climbers
1 minute
Jump Rope
Effort: Vigorous
Jump Rope
30 seconds
Duck Walk
Effort: Vigorous
Duck Walk
1 minute
Jump Rope
Effort: Vigorous
Jump Rope
30 seconds
Plank
Plank
1 minute
Jump Rope
Effort: Vigorous
Jump Rope
30 seconds
Side Lunges
Side Lunges
1 minute
Jump Rope
Effort: Vigorous
Jump Rope
30 seconds
Push-Up and Rotation
Push-Up and Rotation
1 minute
Jump Rope
Effort: Vigorous
Jump Rope
30 seconds
Finger Tension Pulls
Finger Tension Pulls
20 seconds
Finger Tension Squeezes
Finger Tension Squeezes
20 seconds
Rest
Rest
1 minute

Set 4: 1 round
Side Bends
Effort: Light
Side Bends
10 seconds
Side Bends
Effort: Light
Side Bends
10 seconds
Left Tricep Stretch
Left Tricep Stretch
15 seconds
Right Tricep Stretch
Right Tricep Stretch
15 seconds
Hamstring and Shoulder Stretches
Hamstring and Shoulder Stretches
15 seconds
Left Quad Stretch
Left Quad Stretch
15 seconds
Right Quad Stretch
Right Quad Stretch
15 seconds
Left Hamstring Stretch
Left Hamstring Stretch
15 seconds
Right Hamstring Stretch
Right Hamstring Stretch
15 seconds
Left Side Lunge Stretch
Left Side Lunge Stretch
15 seconds
Right Side Lunge Stretch
Right Side Lunge Stretch
15 seconds
Left Runner's Lunge
Left Runner's Lunge
15 seconds
Right Runner's Lunge
Right Runner's Lunge
15 seconds
Wrist Extensor Stretches
Wrist Extensor Stretches
10 seconds
Wrist Extensor Stretches
Wrist Extensor Stretches
10 seconds
Wrist Flexor Stretches
Wrist Flexor Stretches
10 seconds
Wrist Flexor Stretches
Wrist Flexor Stretches
10 seconds


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