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Exercises

Set 1: 1 round
Jumping Jacks
30 seconds
High Knees
30 seconds
Cross Country Skiers
30 seconds
Butt Kicks
30 seconds
Toe Touches
30 seconds
Steam Engines
30 seconds
Jump Rope
30 seconds
1-2-3 Heisman
30 seconds
Rest Then Stretch
30 seconds

Set 2: 1 round
Right Runners Lunge
15 seconds
Right Lunge Twist
15 seconds
Lunge Twist Left
15 seconds
Split Leg Stretch
15 seconds
Left Runners Lunge
15 seconds
Left Lunge Twist
15 seconds
Lunge Twist Right
15 seconds
Split Leg Stretch
15 seconds
Right Arm Cross
15 seconds
Left Arm Cross
15 seconds
Shoulder Stretch Back
15 seconds
Shoulder Stretch Over
15 seconds
Rest Then Run Stairs
15 seconds

Set 3: 1 round
Run Stairs
1 min 7 secs
Squat With Bicep Curls
30 seconds
Plie Squat With Hammer Curls
30 seconds
Side Leap
30 seconds
High Knees
30 seconds
Tricep Kick Back
30 seconds
Overhead Tricep Extensions
30 seconds
Rest Then Run Hills
20 seconds

Set 4: 1 round
Run Hills
1 min 10 secs
Weighted Straight Leg Crunches
30 seconds
Straight Leg Sit Ups
30 seconds
Mountain Climbers
30 seconds
Butt Kicks
30 seconds
Standing Fly
30 seconds
Arnold Press
30 seconds
Rest Then Step Ups
20 seconds

Set 5: 1 round
Step Ups Right
30 seconds
Step Ups Left
30 seconds
Incline Push Ups
30 seconds
Locomotive
30 seconds
Frog Jumps
30 seconds
Squat Jacks
30 seconds
Lawnmower Right
30 seconds
Lawnmower Left
30 seconds
Rest Then Jumps To Jacks
20 seconds

Set 6: 1 round
Jumps To Jacks
1 minute
Static Squat With Upright Row
30 seconds
Wide Grip Curls
30 seconds
Side To Side Hops
30 seconds
Jump Rope
30 seconds
Weighted Russian Twists
1 minute
Rest Then Run Stairs
20 seconds

Set 7: 1 round
Run Stairs
1 min 7 secs
Front Raises
1 minute
Side Step Ups Right
30 seconds
Side Step Ups Left
30 seconds
Lateral Raises With Pours
30 seconds
Plank Rows
30 seconds
Rest Then Toe Taps
20 seconds

Set 8: 1 round
Toe Taps
30 seconds
Butt Kicks
30 seconds
Weighted Walking Lunges
1 minute
Fast Punches
30 seconds
Switch Feet
30 seconds
Side To Side Push Ups
30 seconds
Overhead Press
30 seconds
Rest Then Run Hills
20 seconds

Set 9: 1 round
Run Hills
1 min 10 secs
Slow Bicep Curls
1 minute
180 Jumps
30 seconds
Cross Jacks
30 seconds

Set 10: 6 rounds
1 Leg Wall Sit
10 seconds

Set 11: 1 round
Rest Then Tires
20 seconds
Tires
30 seconds
Squat Jumps
30 seconds
Tricep Presses
30 seconds
Rotators
30 seconds
Burpees
30 seconds
Mary Catherines
30 seconds
Scissors
1 minute
Rest Then High Knees
20 seconds

Set 12: 1 round
High Knees
30 seconds
Tuck Jumps
30 seconds
Bridge With Chest Press
30 seconds
Push Through Crunches
30 seconds
Run Stairs
1 min 7 secs
Plank Hold
1 min 23 secs
Rest Then Jumping Jacks
20 seconds

Set 13: 1 round
Jumping Jacks
1 minute
Plank Oblique Twists
30 seconds
Pike Push Ups
30 seconds
Power Knees Right
30 seconds
Power Knees Left
30 seconds
Inchworm With Push Up
1 minute
Rest Then Run Hills
20 seconds

Set 14: 1 round
Run Hills
1 min 10 secs
Tricep Push Ups
30 seconds
Straight Leg Sit Ups
30 seconds
Jumps To Jacks
30 seconds
Butt Kicks
30 seconds
Reverse Crunches
30 seconds
Froggy Crunches
30 seconds

Set 15: 1 round
Cool Down & Stretch
5 minutes


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