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Exercises

Set 1: 1 round
Straight Planks For 1 Minute
1 minute
Transition To Pushups
8 seconds
Pushups For 12 Seconds
12 seconds
Transition To Side Planks
8 seconds
Side Planks For 35 Seconds
35 seconds
Transition To Pushups
8 seconds
Pushups For 12 Seconds
12 seconds
Transition To Side Planks
8 seconds
Side Planks For 35 Seconds
35 seconds
Transition To Pushups
8 seconds
Pushups For 12 Seconds
12 seconds
Transition To Situps
10 seconds
Situps For 40 Seconds
40 seconds
Russian Twists
40 seconds
Reverse Crunches For 40 Seconds
40 seconds
Reverse Crunches With Headup For 40 Seconds
40 seconds
Elbow To Knee For 20 Seconds
20 seconds
Switch Knees For 20 Seconds
20 seconds
Transition To Basic Bridges
15 seconds
Basic Bridge Leg 1 For 30 Seconds
30 seconds
Basic Bridge Leg 2 For 30 Seconds
30 seconds
Transition To Donkey Kick
10 seconds
Donkey Kick For 40 Seconds
40 seconds
Switch Legs For 40 Seconds
40 seconds
Rest
1 minute

Set 2: 1 round
Straight Planks For 45 Seconds
45 seconds
Transition To Pushups
8 seconds
Pushups For 10 Seconds
10 seconds
Transition To Side Planks
8 seconds
Side Planks For 30 Seconds
30 seconds
Transition To Pushups
8 seconds
Pushups For 10 Seconds
10 seconds
Transition To Side Planks
8 seconds
Side Planks For 30 Seconds
30 seconds
Transition To Pushups
8 seconds
Pushups For 10 Seconds
10 seconds
Transition To Situps With Weights
10 seconds
Situps For 30 Seconds
30 seconds
Russian Twists
30 seconds
Reverse Crunches For 30 Seconds
30 seconds
Reverse Crunches With Headup For 30 Seconds
30 seconds
Elbow To Knee For 15 Seconds
15 seconds
Switch Knees For 15 Seconds
15 seconds
Transition To Basic Bridge
10 seconds
Basic Bridge Leg 1 For 25 Seconds
25 seconds
Basic Bridge Leg 2 For 25 Seconds
25 seconds
Transition To Donkey Kick
10 seconds
Donkey Kick For 30 Seconds
30 seconds
Switch Legs For 30 Seconds
30 seconds


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