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Exercises

Set 1: 1 round
Small Forward Arm Circles
15 seconds
Small Reverse Arm Circles
15 seconds
Large Forward Arm Circles
15 seconds
Large Reverse Arm Circles
15 seconds
Right Arm Cross Stretch
Right Arm Cross Stretch
15 seconds
Left Arm Cross Stretch
Left Arm Cross Stretch
15 seconds
Fold Forward
Fold Forward
30 seconds
Standing Backbend
Standing Backbend
30 seconds
Tricep Stretches
Tricep Stretches
30 seconds
Quad Stretches
Quad Stretches
1 minute
Wall Calf Stretches
Wall Calf Stretches
1 minute
Jumping Jacks
Jumping Jacks
45 seconds
Fold Forward
Fold Forward
30 seconds
Jog on the Spot
Jog on the Spot
1 minute
Clockwise Neck Rolls
Clockwise Neck Rolls
30 seconds
Rest
Rest
30 seconds

Set 2: 1 round
Leg Lifts
Leg Lifts
45 seconds
Right Oblique Crunches
Right Oblique Crunches
45 seconds
Left Oblique Crunches
Left Oblique Crunches
45 seconds
Bicycle Crunches
Bicycle Crunches
45 seconds
Wide Leg Sit-ups
Wide Leg Sit-ups
45 seconds
Standing Knee to Elbow Cross
Standing Knee to Elbow Cross
1 minute
Rest
30 seconds

Set 3: 1 round
Jog on the Spot
Jog on the Spot
1 minute
Side Cross Kicks
Side Cross Kicks
45 seconds
Tippy Toes
Tippy Toes
1 minute
Lateral Leg Lifts
Lateral Leg Lifts
1 min 30 secs
Hamstring Kickbacks
Hamstring Kickbacks
1 minute
Prisoner Squats
Prisoner Squats
1 minute
Supermans
Supermans
1 minute
Jog on the Spot
Jog on the Spot
1 minute
Rest
Rest
30 seconds

Set 4: 1 round
Push-Ups
Push-Ups
1 min 30 secs
Wall Tricep Push Ups
Wall Tricep Push Ups
45 seconds
Plank
Plank
45 seconds
Kneeling Diamond Push Ups
Kneeling Diamond Push Ups
30 seconds
Rest
Rest
45 seconds

Set 5: 1 round
Jog on the Spot
Jog on the Spot
1 minute
Bird Dog
Bird Dog
1 minute
Locust Pose
Locust Pose
1 minute
Cat Cow
Cat Cow
1 minute
Supermans
Supermans
1 minute
Floor Bridge
Floor Bridge
1 minute
Jog on the Spot
Jog on the Spot
1 minute

Set 6: 1 round
Left Arm Cross Stretch
Left Arm Cross Stretch
15 seconds
Right Arm Cross Stretch
Right Arm Cross Stretch
15 seconds
Tricep Stretches
Tricep Stretches
30 seconds
Quad Stretches
Quad Stretches
30 seconds
Side Bends
Side Bends
30 seconds
Fold Forward
Fold Forward
30 seconds


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