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Exercises

Set 1: 1 round
Seal Jacks
Effort: Vigorous
Seal Jacks
2 minutes
Mountain Climbers
Mountain Climbers
2 minutes
Jumping Jacks
Jumping Jacks
2 minutes
Mountain Climbers
Mountain Climbers
1 minute
Rest
Rest
30 seconds
Shadow Boxing
Shadow Boxing
3 minutes
1 2 Burpees
1 2 Burpees
1 minute
Explosive Mountain Climbers
Explosive Mountain Climbers
1 minute

Set 2: 1 round
Curtsy Lunge
Curtsy Lunge
1 minute
Side Lunges
Side Lunges
1 minute
Squats
Squats
1 minute
Squat Jumps
Squat Jumps
1 minute
Jumping Lunges
Jumping Lunges
1 minute
Walking Lunges
Walking Lunges
1 minute
Rest
Rest
30 seconds
Dumbbell Push Press
Dumbbell Push Press
1 minute
Dumbbell Squats
Dumbbell Squats
1 minute
Rest
Rest
1 minute

Set 3: 1 round
Plank
Plank
1 min 25 secs
Push-Ups
Push-Ups
30 seconds
Elbow Plank
Elbow Plank
1 minute
Dumbbell Rear Lateral Raises
Dumbbell Rear Lateral Raises
1 minute
Alternating Side Planks
Alternating Side Planks
1 minute
Left Side Plank Dips
Left Side Plank Dips
45 seconds
Right Side Plank Dips
Right Side Plank Dips
45 seconds
Rest
Rest
1 minute
Elbows to Hands Plank
Elbows to Hands Plank
1 minute
Tricep Dips
Tricep Dips
1 minute
Plank with Shoulder Taps
Plank with Shoulder Taps
1 minute
Tricep Dips
Tricep Dips
1 minute
Dumbbell Front Raises
Dumbbell Front Raises
1 minute
Hammer Curls
Hammer Curls
1 minute
Tricep Extensions
Tricep Extensions
1 minute
Tricep Extensions
Tricep Extensions
1 minute

Set 4: 1 round
Bicycle Crunches
Bicycle Crunches
1 minute
Crunches
Crunches
1 min 25 secs
Russian Twists
Russian Twists
1 minute
Reverse Crunches
Reverse Crunches
1 minute
Cross Body Crunches
Cross Body Crunches
1 min 25 secs
Rest
Rest
1 minute
Bent Knee Twists
Bent Knee Twists
1 minute
"O" Balance
"O" Balance
1 minute
90-90 Crunch Taps
90-90 Crunch Taps
1 min 25 secs
Ab Curls
Ab Curls
1 minute
Bent Knee Hip Raises
Bent Knee Hip Raises
1 minute
C Curve Punches
C Curve Punches
1 minute

Set 5: 1 round
Seal Jacks
Effort: Vigorous
Seal Jacks
2 minutes
Mountain Climbers
Mountain Climbers
2 minutes
Jumping Jacks
Jumping Jacks
2 minutes
Mountain Climbers
Mountain Climbers
1 minute
Rest
Rest
30 seconds
Shadow Boxing
Shadow Boxing
3 minutes
1 2 Burpees
1 2 Burpees
1 minute
Explosive Mountain Climbers
Explosive Mountain Climbers
1 minute


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