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Exercises

Set 1: 1 round
Prone Cobra
Prone Cobra
45 seconds
Plank Hip Rotations
Plank Hip Rotations
45 seconds
Prone Rocker
Prone Rocker
45 seconds
Plank Hop Outs
Plank Hop Outs
45 seconds
Lying Scorpions
Lying Scorpions
45 seconds
Plank with Arm Lifts
Plank with Arm Lifts
45 seconds
Rest
Rest
20 seconds

Set 2: 2 rounds
Pop Squats
Pop Squats
45 seconds
Power Punches
Power Punches
45 seconds
Prisoner Squats
Prisoner Squats
45 seconds
Quick Feet
Quick Feet
45 seconds
Rapid Punches
Rapid Punches
45 seconds
Reverse Lunge Elbow to Instep with Rotation
Reverse Lunge Elbow to Instep with Rotation
45 seconds
Right Crosses
Right Crosses
45 seconds
Reverse Lunge to Right Side Lunges
Reverse Lunge to Right Side Lunges
45 seconds
Left Crosses
Left Crosses
45 seconds
Reverse Lunge to Left Side Lunges
Reverse Lunge to Left Side Lunges
45 seconds
Rest
Rest
20 seconds

Set 3: 2 rounds
Reclined Butterfly
Reclined Butterfly
45 seconds
Reverse Bicycles
Reverse Bicycles
45 seconds
Reverse Elbow Plank
Reverse Elbow Plank
45 seconds
Reverse Crunches
Reverse Crunches
45 seconds
Reverse Table Top
Reverse Table Top
45 seconds
Right Bridge Glute Circles
Right Bridge Glute Circles
45 seconds
Right Cross Leg Obliques
Right Cross Leg Obliques
45 seconds
Left Bridge Glute Circles
Left Bridge Glute Circles
45 seconds
Left Cross Leg Obliques
Left Cross Leg Obliques
45 seconds
Rest
Rest
20 seconds

Set 4: 1 round
Pretzel
Pretzel
1 minute
Pretzel Stretches
Pretzel Stretches
1 minute
Double Leg Stretch
Double Leg Stretch
45 seconds


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