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Exercises

Set 1: 1 round
Jog
Jog
6 minutes
Rest
30 seconds
Knee Raises
50 seconds
Rest
Rest
30 seconds
Rope Tricep Push Downs
Rope Tricep Push Downs
50 seconds
Rest
Rest
30 seconds
Rowing Machine
Rowing Machine
40 seconds
Rest
Rest
30 seconds

Set 2: 1 round
Run As Hard As You Can
Run As Hard As You Can
6 minutes
30 Outer Leg Press
2 minutes
Rest
Rest
30 seconds
Leg Press
Leg Press
2 minutes
Rest
30 seconds
Standing Calf Raises
40 seconds
Rest
Rest
30 seconds

Set 3: 1 round
Run As Hard As You Can
Run As Hard As You Can
6 minutes
Rest
30 seconds
Static Crunch
1 min 30 secs
Rest
Rest
30 seconds
Seated Ball Dumbbell Push Press
Seated Ball Dumbbell Push Press
40 seconds
Rest
30 seconds
Leg Extensions
40 seconds
Rest
30 seconds

Set 4: 1 round
Run As Hard As You Can
Run As Hard As You Can
6 minutes
Right Leg Muffin Tops
40 seconds
Left Leg Muffin Tops
40 seconds
Rest
Rest
30 seconds
Lat Pull Down
40 seconds
Rest
30 seconds
Ball Chest Flys
40 seconds
Rest
Rest
30 seconds

Set 5: 1 round
Run As Hard As You Can
Run As Hard As You Can
6 minutes
Rest
Rest
30 seconds
Rope Upright Rows
40 seconds
Rest
Rest
30 seconds
Standing On Right Foot Hammer Curls
Standing On Right Foot Hammer Curls
30 seconds
Standing On Left Leg Hammer Curls
Standing On Left Leg Hammer Curls
30 seconds
Rest
Rest
30 seconds
Raise dumbbells forward and upward with until upper arms are above horizontal. Lower and repeat.
Dumbbell Front Raises
40 seconds
Rest
Rest
30 seconds

Set 6: 1 round
Run As Hard As You Can
Run As Hard As You Can
6 minutes
Rest
Rest
30 seconds
Hyper Extension
40 seconds
Rest
Rest
30 seconds
Plank
Plank
1 minute
Rest
30 seconds
Left Leg Butt Kicks
Left Leg Butt Kicks
30 seconds
Right Leg Butt Kick
30 seconds
Rest
Rest
30 seconds

Set 7: 1 round
Cool Down Jogging
6 minutes


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