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Exercises

Set 1: 1 round
Maintain a straight and erect posture with your head up and back straight.
Run
5 minutes
Rest
Rest
15 seconds
Squat Thrusts
Squat Thrusts
20 seconds
Maintain a straight and erect posture with your head up and back straight.
Run
2 minutes
Rest
Rest
15 seconds
Sit-Ups
Sit-Ups
30 seconds
Maintain a straight and erect posture with your head up and back straight.
Run
2 minutes
Rest
Rest
15 seconds
Plank
Plank
20 seconds
Maintain a straight and erect posture with your head up and back straight.
Run
2 minutes
Rest
Rest
15 seconds
Push-Ups
Push-Ups
20 seconds
Maintain a straight and erect posture with your head up and back straight.
Run
2 minutes
Rest
Rest
15 seconds
High Knees
High Knees
30 seconds
Maintain a straight and erect posture with your head up and back straight.
Run
2 minutes

Set 2: 5 rounds
Step Ups
Step Ups
40 seconds
Rest
Rest
10 seconds
Jump Rope
Jump Rope
40 seconds
Rest
Rest
10 seconds
Squats
Squats
40 seconds
Rest
Rest
10 seconds
Sit-Ups
Sit-Ups
40 seconds
Rest
Rest
20 seconds

Set 3: 1 round
Maintain a straight and erect posture with your head up and back straight.
Run
2 minutes
Squat Thrusts
Squat Thrusts
30 seconds
Maintain a straight and erect posture with your head up and back straight.
Run
2 minutes
Sit-Ups
Sit-Ups
30 seconds
Maintain a straight and erect posture with your head up and back straight.
Run
2 minutes
Plank
Plank
30 seconds
Maintain a straight and erect posture with your head up and back straight.
Run
2 minutes
Push-Ups
Push-Ups
30 seconds
Maintain a straight and erect posture with your head up and back straight.
Run
2 minutes
Jumping Lunges
Jumping Lunges
30 seconds
Maintain a straight and erect posture with your head up and back straight.
Run
2 minutes
Maintain a straight and erect posture with your head up and back straight.
Run As Hard As You Can
20 seconds
Maintain a straight and erect posture with your head up and back straight.
Run
1 minute
Maintain a straight and erect posture with your head up and back straight.
Run As Hard As You Can
20 seconds
Maintain a straight and erect posture with your head up and back straight.
Run
1 minute
Rest
Rest
20 seconds

Set 4: 2 rounds
Stand tall with your feet together and bring the palms of your hands together at chest level. Exhale.
Mountain Pose with Prayer Hands
10 seconds
 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
Fold Forward
Fold Forward
15 seconds
Downward Facing Dog
Downward Facing Dog
15 seconds
Bird Dog
Bird Dog
15 seconds
Child's Pose
Child's Pose
30 seconds


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