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Exercises

Set 1: 1 round
Jog on the Spot
Jog on the Spot
1 minute
Bridge With Alternating Knee Tucks
40 seconds
Bent Knee Twists
Bent Knee Twists
1 minute
Jump Rope
Jump Rope
1 minute

Set 2: 2 rounds
High Knees
High Knees
30 seconds
Butt Kickers
Butt Kickers
30 seconds
Jab Cross Hook Elbow Left
Jab Cross Hook Elbow Left
30 seconds
Jab Cross Hook Elbow Right
Jab Cross Hook Elbow Right
30 seconds
Rest
Rest
15 seconds

Set 3: 2 rounds
The Heisman
30 seconds
Squat Hops with a Half Turn
Squat Hops with a Half Turn
30 seconds
Jab Cross Knee Right
45 seconds
Jab Cross Knee Left
45 seconds
Rest
Rest
15 seconds

Set 4: 2 rounds
Double Crunches
Double Crunches
30 seconds
Ab Choppers
Ab Choppers
30 seconds
Left Oblique Crunches
Left Oblique Crunches
30 seconds
Right Oblique Crunches
Right Oblique Crunches
30 seconds
Rest
Rest
15 seconds

Set 5: 2 rounds
Shuffles To Touch
30 seconds
Oblique High Knees
30 seconds
Alternating Jab Cross Sidekick
Alternating Jab Cross Sidekick
30 seconds
Rest
Rest
10 seconds

Set 6: 2 rounds
Squat Side Kicks
30 seconds
Pogo Hops
Pogo Hops
30 seconds
Rest
Rest
10 seconds
Squat Front Kicks
Squat Front Kicks
30 seconds
Rest
Rest
15 seconds
Sprint!
Sprint!
20 seconds
March in Place
March in Place
40 seconds
Jog on the Spot
Jog on the Spot
45 seconds
Sprint
30 seconds
Rest
15 seconds

Set 7: 1 round
Plank Hop Outs
Plank Hop Outs
30 seconds
Rest
Rest
10 seconds
Max Rep Push-Ups
Max Rep Push-Ups
30 seconds
Rest
Rest
10 seconds
Dolphin Push-ups
Dolphin Push-ups
30 seconds
Tricep Dips
Tricep Dips
30 seconds
Rest
Rest
10 seconds
Standing Front Leg Lifts Toes Pointed Out Left
1 minute
Standing Front Leg Lifts Right
1 minute
Rest
Rest
10 seconds
Standing Backwards Leg Lifts Left
1 minute
Standing Backwards Leg Lifts Right
1 minute

Set 8: 1 round
Right Quad Stretch
Right Quad Stretch
15 seconds
Left Quad Stretch
Left Quad Stretch
15 seconds
Left Lateral Neck Stretch
Left Lateral Neck Stretch
20 seconds
Right Lateral Neck Stretch
Right Lateral Neck Stretch
20 seconds
Hip Flexor Stretch Right
Hip Flexor Stretch Right
15 seconds
Hip Flexor Stretch Left
Hip Flexor Stretch Left
15 seconds
Pretzel Stretches
Pretzel Stretches
40 seconds


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