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Exercises

Set 1: 1 round
Jog on the Spot
Jog on the Spot
10 seconds
Plank
Plank
10 seconds
Rest
Rest
10 seconds
Plank
Plank
20 seconds
Rest
Rest
20 seconds
Plank
Plank
30 seconds
Rest
Rest
30 seconds
Plank
Plank
40 seconds
Rest
Rest
40 seconds
Plank
Plank
50 seconds
Rest
Rest
50 seconds
Plank
Plank
1 minute
Rest
Rest
1 minute
Plank
Plank
50 seconds
Rest
Rest
50 seconds
Plank
Plank
40 seconds
Rest
40 seconds
Plank
Plank
30 seconds
Rest
Rest
30 seconds
Plank
Plank
20 seconds
Rest
Rest
20 seconds
Plank
Plank
10 seconds
Rest
Rest
10 seconds

Set 2: 1 round
Full Right Side Plank
Full Right Side Plank
10 seconds
Full Left Side Plank
Full Left Side Plank
10 seconds
Full Right Side Plank
Full Right Side Plank
20 seconds
Full Left Side Plank
Full Left Side Plank
20 seconds
Full Right Side Plank
Full Right Side Plank
30 seconds
Full Left Side Plank
Full Left Side Plank
30 seconds
Full Right Side Plank
Full Right Side Plank
40 seconds
Full Left Side Plank
Full Left Side Plank
40 seconds
Full Right Side Plank
Full Right Side Plank
50 seconds
Full Left Side Plank
Full Left Side Plank
50 seconds
Full Right Side Plank
Full Right Side Plank
1 minute
Full Left Side Plank
Full Left Side Plank
1 minute
Rest
Rest
30 seconds

Set 3: 1 round
Half Side Planks
Half Side Planks
2 minutes
Rest
Rest
30 seconds
Half Side Planks
Half Side Planks
2 minutes
Rest
Rest
30 seconds
Half Side Planks
Half Side Planks
2 minutes
Rest
15 seconds

Set 4: 1 round
Sit-Ups
Sit-Ups
30 seconds
Rest
Rest
15 seconds
Sit-Ups
Sit-Ups
40 seconds
Rest
Rest
15 seconds
Sit-Ups
Sit-Ups
50 seconds
Rest
Rest
15 seconds
Sit-Ups
Sit-Ups
1 minute
Rest
Rest
30 seconds

Set 5: 1 round
Crunches
Crunches
10 seconds
Rest
Rest
10 seconds
Crunches
Crunches
20 seconds
Rest
Rest
10 seconds
Crunches
Crunches
30 seconds
Rest
Rest
10 seconds

Set 6: 1 round
6 In
30 seconds
Rest
Rest
15 seconds
Push-Ups
Push-Ups
30 seconds
Rest
Rest
30 seconds


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