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Exercises

Set 1: 1 round
Clockwise Neck Rolls
Clockwise Neck Rolls
15 seconds
Counter clockwise Neck Rolls
Counter clockwise Neck Rolls
15 seconds
Small Forward Arm Circles
Small Forward Arm Circles
15 seconds
Small Reverse Arm Circles
Small Reverse Arm Circles
15 seconds
Big Forward Arm Circles
Big Forward Arm Circles
15 seconds
Big Reverse Arm Circles
Big Reverse Arm Circles
15 seconds
Right Quad Stretch
Right Quad Stretch
15 seconds
Left Quad Stretch
Left Quad Stretch
15 seconds
Right Side Lunges
Right Side Lunges
15 seconds
Right Side Lunges
Right Side Lunges
15 seconds
Left Hamstring Stretch
Left Hamstring Stretch
15 seconds
Right Hamstring Stretch
Right Hamstring Stretch
15 seconds
Cat Cow
Cat Cow
15 seconds

Set 2: 3 rounds
Reverse Crunches
Reverse Crunches
1 minute
Crunches
Crunches
1 minute
Plank
Plank
45 seconds
Full Plank with Leg Lifts
Full Plank with Leg Lifts
1 minute
Elbow Plank
Elbow Plank
45 seconds
Elbow Plank with Leg Lifts
Elbow Plank with Leg Lifts
1 minute
Burpees
Burpees
30 seconds
Sit-Ups
Sit-Ups
1 minute
Mountain Climbers
Mountain Climbers
1 minute
Rest
Rest
1 minute

Set 3: 5 rounds
Jog
Jog
1 minute
Power Walk
Power Walk
1 minute
Duck Walk
1 minute
Rest
Rest
1 minute

Set 4: 2 rounds
Arm Pumps
Arm Pumps
1 minute
Chest Press
Chest Press
1 minute
One Armed Row - Right
1 minute
One-Armed Row - Left
1 minute
Alternating Bicep Curls
Alternating Bicep Curls
2 minutes
Rest
Rest
1 minute

Set 5: 3 rounds
Jumping Jacks
Jumping Jacks
1 minute
Wacky Jacks
Wacky Jacks
1 minute
Seal Jacks
Seal Jacks
1 minute
Squat Jacks
Squat Jacks
1 minute
Rest
Rest
1 minute
Jump Rope
Jump Rope
1 minute
Froggy Jumps
Froggy Jumps
1 minute
Jump Rope with Ali Shuffle
1 minute
Seated Rotation for Abs
1 minute
Rest
Rest
1 minute

Set 6: 1 round
Rest
Rest
5 seconds

Set 7: 2 rounds
Chair Pose
Chair Pose
30 seconds
Downward Facing Dog
Downward Facing Dog
30 seconds
Child's Pose
Child's Pose
1 minute
Balancing Stick
Balancing Stick
30 seconds
Bow Pose
Bow Pose
45 seconds
Yoga Bicycles
Yoga Bicycles
30 seconds
Fold Forward
Fold Forward
1 minute
Bird Dog
Bird Dog
30 seconds
Easy Pose Meditation
Easy Pose Meditation
1 minute
Chin to Chest Stretch
Chin to Chest Stretch
1 minute
Cat Cow
Cat Cow
1 minute
Warrior 1 with High Lunge - Left
1 minute
Warrior 1 with High Lunge - Right
1 minute
Left Warrior 3
Left Warrior 3
1 minute
Right Warrior 3
Right Warrior 3
1 minute
Seated Pigeon Pose
Seated Pigeon Pose
30 seconds
Standing Pigeon
30 seconds

Set 8: 1 round
Right Side Stretch
Right Side Stretch
15 seconds
Left Side Stretch
Left Side Stretch
15 seconds
Hip Flexor Stretch Left
Hip Flexor Stretch Left
15 seconds
Hip Flexor Stretch Right
Hip Flexor Stretch Right
15 seconds
Right Quad Stretch
Right Quad Stretch
15 seconds
Left Quad Stretch
Left Quad Stretch
15 seconds
Left Arm Lateral Drag
15 seconds
Right Arm Lateral Drag
15 seconds
Left Arm Cross Stretch
Left Arm Cross Stretch
15 seconds
Right Arm Cross Stretch
Right Arm Cross Stretch
15 seconds
Left Hamstring Stretch
Left Hamstring Stretch
15 seconds
Right Hamstring Stretch
Right Hamstring Stretch
15 seconds
Easy Pose Meditation
Easy Pose Meditation
15 seconds


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