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Exercises

Set 1: 4 rounds
 Lower your torso to the ground until your elbows form a 90 degree angle.
Push Ups
20 seconds
Rest
Rest
10 seconds

Set 2: 1 round
Rest
Rest
1 minute

Set 3: 4 rounds
Prisoner Squats
Prisoner Squats
20 seconds
Rest
Rest
10 seconds

Set 4: 1 round
Rest
Rest
1 minute

Set 5: 4 rounds
Lift off the floor by moving shoulders upward. Exhale through your mouth and lower back down slowly.
Crunches
20 seconds
Rest
Rest
10 seconds

Set 6: 1 round
Rest
Rest
1 minute

Set 7: 4 rounds
Position hands palms shoulder width apart, feet together and body in a plank position.
Burpees
20 seconds
Rest
Rest
10 seconds


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