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Exercises

Set 1: 1 round
Big Forward Arm Circles
Big Forward Arm Circles
30 seconds
Whatever
5 seconds
Military March
30 seconds
V Squat
30 seconds
Halo Hips
30 seconds
Half Squats With Knee Grab
30 seconds
Big Forward Arm Circles
Big Forward Arm Circles
30 seconds

Set 2: 2 rounds
Push-Ups
Push-Ups
30 seconds
Thrusters
30 seconds
Cresent Pose Weights
30 seconds
Rest
30 seconds

Set 3: 1 round
Rest
2 minutes

Set 4: 2 rounds
Quick Feet
30 seconds
Skaters
30 seconds
Rest
Rest
30 seconds

Set 5: 1 round
Rest
2 minutes

Set 6: 1 round
Plank
Plank
30 seconds
Hollow Body Holds
30 seconds
Rest
2 minutes

Set 7: 2 rounds
Stiff Leg Deadlifts
30 seconds
Posture: slight forward lean, back arched, head facing forward.
Kettlebell Swings
30 seconds
Weight Drops
30 seconds
Rest
Rest
30 seconds

Set 8: 1 round
Rest
2 minutes

Set 9: 2 rounds
Running Man
30 seconds
Squat Punches
30 seconds
Rest
Rest
30 seconds

Set 10: 1 round
Rest
2 minutes

Set 11: 1 round
Left Half Side Plank
Left Half Side Plank
30 seconds
Right Half Side Plank
Right Half Side Plank
30 seconds
Rest
Rest
2 minutes

Set 12: 2 rounds
Chair Pose With Reverse Flys
30 seconds
Side Lunges With Front Raises
30 seconds
Lunges With Bicep Curls
30 seconds
Rest
Rest
30 seconds

Set 13: 1 round
Rest
2 minutes

Set 14: 2 rounds
Butt Kicks
30 seconds
Side to Side Single Leg Hops
Side to Side Single Leg Hops
30 seconds
Rest
30 seconds

Set 15: 1 round
Rest
2 minutes

Set 16: 1 round
Crunches
Crunches
30 seconds
Reverse Crunches
Reverse Crunches
30 seconds

Set 17: 1 round
Left Arm Cross Stretch
Left Arm Cross Stretch
30 seconds
Right Arm Cross Stretch
Right Arm Cross Stretch
30 seconds
Quad Stretches
Quad Stretches
30 seconds


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