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Description

Lots of short duration exercises so you don't get bored! The high intensity section is an HIT schedule so the run on the spot must be done at highest intensity!! I've tried to make each exercise follow logically from the previous one as I find the shakercise generated exercises have one up and down on the floor randomly. Note: the picture that has been put in for the side leg lifts is wrong, please read the instructions! you'll need your music 'cos there's some freestyle dancing :-)


Exercises

Set 1: 1 round
 Inhale and slowly stretch your arms up and backwards over your head. Option: keep palms together, bend backwards for even more stretch.
Mountain Pose
10 seconds
Alternating Neck Rolls
Alternating Neck Rolls
20 seconds
Shoulder Shrugs
Shoulder Shrugs
25 seconds
Small Forward Arm Circles
Small Forward Arm Circles
30 seconds
Small Reverse Arm Circles
Small Reverse Arm Circles
30 seconds
Chest Openers
Chest Openers
30 seconds
Big Forward Arm Circles
Big Forward Arm Circles
25 seconds
Big Reverse Arm Circles
Big Reverse Arm Circles
25 seconds
Alternating Bicep Curls
Alternating Bicep Curls
40 seconds
Dumbell Back Row
Dumbell Back Row
40 seconds
Left Arm Cross Stretch
Left Arm Cross Stretch
10 seconds
Right Arm Cross Stretch
Right Arm Cross Stretch
10 seconds
Tricep Stretches
Tricep Stretches
30 seconds
Body Circles
Body Circles
30 seconds
Torso Twists
Torso Twists
30 seconds
Alternating Side Reaches
Alternating Side Reaches
30 seconds
Left Runner's Lunge
Left Runner's Lunge
20 seconds
Right Runner's Lunge
Right Runner's Lunge
20 seconds
Rest
Rest
15 seconds
Jog on the Spot
Jog on the Spot
20 seconds

Set 2: 5 rounds
Run On The Spot As Hard As You Can
Run On The Spot As Hard As You Can
30 seconds
Side to Side Steps
Side to Side Steps
30 seconds
Side Cross Kicks
Side Cross Kicks
30 seconds
Butt Kickers
Butt Kickers
30 seconds
Freestyle Dancing
Freestyle Dancing
30 seconds

Set 3: 1 round
Rest
Rest
20 seconds
Right Side Lunges
Right Side Lunges
25 seconds
Left Side Lunges
Left Side Lunges
25 seconds
Squats
Squats
1 minute
Right Quad Stretch
Right Quad Stretch
20 seconds
Left Quad Stretch
Left Quad Stretch
20 seconds
Rest
Rest
10 seconds
Wall Push Ups
Wall Push Ups
45 seconds
Rest
10 seconds

Set 4: 1 round
 Inhale and slowly stretch your arms up and backwards over your head. Option: keep palms together, bend backwards for even more stretch.
Mountain Pose
10 seconds
Alternating Side Bends
Alternating Side Bends
30 seconds
Standing Forward Bend
Standing Forward Bend
10 seconds
Walk Hands Forward Into Downward Facing Dog
Walk Hands Forward Into Downward Facing Dog
30 seconds
Lower to the floor
10 seconds
Right Leg Glute Kickbacks
Right Leg Glute Kickbacks
30 seconds
Left Leg Glute Kickbacks
Left Leg Glute Kickbacks
30 seconds
Plank
Plank
20 seconds
Cobra
Cobra
20 seconds
Child's Pose
Child's Pose
20 seconds
Rest
Rest
10 seconds

Set 5: 1 round
Sit-Ups
Sit-Ups
30 seconds
Cross Body Crunches
Cross Body Crunches
30 seconds
Vertical Leg Crunches
Vertical Leg Crunches
30 seconds
Split Abs
Split Abs
30 seconds
Floor Knee to Chest Stretch
Floor Knee to Chest Stretch
30 seconds
Rest
Rest
10 seconds
Butt Lifts
1 min 30 secs
Pretzel Stretches
Pretzel Stretches
30 seconds
Rest
Rest
10 seconds

Set 6: 1 round
Left Side Leg Lift
40 seconds
Lower Leg Lift
40 seconds
Change To Lie On Other Side
10 seconds
Right Side Leg Lift
40 seconds
Lower Leg Lift
40 seconds
Rest
Rest
10 seconds
Seated Moon Stretches
20 seconds
Seated Leg Stretch
Seated Leg Stretch
20 seconds
Wide Right Leg Stretch
Wide Right Leg Stretch
25 seconds
Wide Left Leg Stretch
Wide Left Leg Stretch
25 seconds
Center Leg Stretch
Center Leg Stretch
25 seconds
Seated Spiral Stretches
Seated Spiral Stretches
1 minute

Set 7: 1 round
Corpse
Corpse
1 min 30 secs


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