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Exercises

Set 1: 1 round
Stretch
4 mins 20 secs
Knees Up
30 seconds
Knees Out
30 seconds
Knees Down
30 seconds
Jumping Jacks
30 seconds
Run Lunge
30 seconds
Stretch
3 mins 15 secs

Set 2: 1 round
Stagger Hand Pushups
1 min 4 secs
Banana Rolls
5 seconds

Set 3: 1 round
On Your Back
10 seconds
On Your Side
10 seconds
Stomach
10 seconds
Side
10 seconds
Back
10 seconds
Side
10 seconds
Stomach
10 seconds
Side
10 seconds
Back
10 seconds
Side
10 seconds
Stomach
Stomach
10 seconds
Side
10 seconds
Back
10 seconds
Side
10 seconds
Stomach
10 seconds
Side
10 seconds
Back
10 seconds

Set 4: 1 round
Leaning Crescent Lunge
2 mins 12 secs
Squat Run
1 minute
Sphinx Push Ups
38 seconds
Bow To Boat
5 seconds

Set 5: 8 rounds
Bow
10 seconds
Boat
10 seconds

Set 6: 1 round
Low Lateral Skaters
1 min 13 secs

Set 7: 4 rounds
Lunge And Reach
31 seconds

Set 8: 1 round
Break
45 seconds

Set 9: 1 round
Prison Cell Pushups
1 min 27 secs

Set 10: 2 rounds
Side Hip Raise
35 seconds

Set 11: 1 round
Squat X-press
1 min 31 secs

Set 12: 1 round
Plank To Chaturanga Run
1 minute
Walking Pushups
1 minute
Superman banana
5 seconds

Set 13: 12 rounds
Superman
5 seconds
Banana
5 seconds

Set 14: 1 round
Lunge Kickback Curl Press
3 mins 19 secs

Set 15: 1 round
Towel Hopping
1 minute

Set 16: 1 round
Rest
45 seconds

Set 17: 1 round
Reach High And Under Pushups
1 min 9 secs

Set 18: 1 round
Steam engine
1 min 24 secs

Set 19: 1 round
Dreya Roll
1 min 1 sec

Set 20: 1 round
Cool Down And Stretch
5 mins 4 secs


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