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Exercises

Set 1: 1 round
Plank
Plank
40 seconds
Rest
Rest
40 seconds
Crunches
Crunches
40 seconds
Rest
Rest
40 seconds
Kettle Ball Snatch
40 seconds
Rest
Rest
40 seconds
Jump Rope (Forward)
Jump Rope (Forward)
40 seconds
Full Left Side Plank
Full Left Side Plank
40 seconds
Rest
Rest
40 seconds
Push-Ups
Push-Ups
40 seconds
Rest
Rest
40 seconds
Russian Twists
Russian Twists
40 seconds
Rest
Rest
40 seconds
Pistols
Pistols
40 seconds
Rest
Rest
2 minutes

Set 2: 1 round
Plank
Plank
40 seconds
Rest
Rest
40 seconds
Air Bike Crunches
Air Bike Crunches
40 seconds
Rest
Rest
40 seconds
Walking Dumbbell Lunges
Walking Dumbbell Lunges
40 seconds
Rest
Rest
40 seconds
Jump Rope (Forward)
Jump Rope (Forward)
40 seconds
Full Right Side Plank
Full Right Side Plank
40 seconds
Kneeling Squat
40 seconds
Rest
Rest
40 seconds
Leg Raises
Leg Raises
40 seconds
Rest
Rest
40 seconds
Pistols
Pistols
40 seconds
Rest
Rest
2 minutes

Set 3: 1 round
Plank
Plank
40 seconds
Rest
Rest
40 seconds
Crunches
Crunches
40 seconds
Rest
Rest
40 seconds
Kettle Ball Snatch
40 seconds
Rest
Rest
40 seconds
Jump Rope (Forward)
Jump Rope (Forward)
40 seconds
Rest
Rest
40 seconds
Supermans
Supermans
40 seconds
Push-Ups
Push-Ups
40 seconds
Rest
Rest
40 seconds
Russian Twists
Russian Twists
40 seconds
Rest
Rest
40 seconds
Pulse Ups
Pulse Ups
40 seconds
Rest
Rest
2 minutes

Set 4: 1 round
Plank
Plank
40 seconds
Rest
Rest
40 seconds
Air Bike Crunches
Air Bike Crunches
40 seconds
Rest
Rest
40 seconds
Walking Dumbbell Lunges
Walking Dumbbell Lunges
40 seconds
Rest
Rest
40 seconds
Jump Rope (Forward)
Jump Rope (Forward)
40 seconds
Rest
Rest
40 seconds
Full Left Side Plank
Full Left Side Plank
40 seconds
Rest
Rest
40 seconds
Kneeling Squat
40 seconds
Rest
Rest
40 seconds
Leg Raises
Leg Raises
40 seconds
Rest
Rest
40 seconds
Pistols
Pistols
40 seconds
Rest
Rest
2 minutes

Set 5: 1 round
Plank
Plank
40 seconds
Rest
Rest
40 seconds
Crunches
Crunches
40 seconds
Rest
Rest
40 seconds
Kettle Ball Snatches
40 seconds
Rest
Rest
40 seconds
Jump Rope (Forward)
Jump Rope (Forward)
40 seconds
Rest
Rest
40 seconds
Full Right Side Plank
Full Right Side Plank
40 seconds
Rest
Rest
40 seconds
Push-Ups
Push-Ups
40 seconds
Rest
Rest
40 seconds
Russian Twists
Russian Twists
40 seconds
Rest
Rest
40 seconds
Pistols
Pistols
40 seconds


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