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Description

Lots of squats, burpees, push ups and up & down stuff. No gym needed but a clean floor or yoga mat will help. Good warm up & cool down.


Exercises

Set 1: 1 round
Torso Twists
Torso Twists
30 seconds
Counter-clockwise Neck Rolls
Counter-clockwise Neck Rolls
20 seconds
Clockwise Neck Rolls
Clockwise Neck Rolls
20 seconds
Knee Circles
Knee Circles
30 seconds
Side Bends
Side Bends
30 seconds
Shoulder Stretches
Shoulder Stretches
30 seconds
Big Forward Arm Circles
Big Forward Arm Circles
20 seconds
Big Reverse Arm Circles
Big Reverse Arm Circles
20 seconds
Rotating Toe Touches
Rotating Toe Touches
30 seconds
Bird Dog
Bird Dog
1 minute
Half Side Planks
Half Side Planks
1 minute
Child's Pose
Child's Pose
20 seconds
Plank with Toe Taps
Plank with Toe Taps
1 minute
V-Ups
V-Ups
30 seconds
Russian Twists
Russian Twists
40 seconds
Cross Knees to Elbows
Cross Knees to Elbows
30 seconds
Wacky Jacks
Wacky Jacks
30 seconds
Pushup Knee Tucks
Pushup Knee Tucks
30 seconds
Rest
Rest
10 seconds
High Knees
High Knees
30 seconds
Butt Kickers
Butt Kickers
30 seconds
Lotus Crunches
Lotus Crunches
30 seconds
Rest
Rest
30 seconds

Set 2: 2 rounds
Side Lunges
Side Lunges
40 seconds
Squats
Squats
1 minute
Rest
Rest
20 seconds
Elbows to Hands Plank
Elbows to Hands Plank
1 minute
Child's Pose
Child's Pose
30 seconds
Mountain Climbers
Mountain Climbers
40 seconds
Spiderman Push-Ups
Spiderman Push-Ups
30 seconds
Rest
Rest
24 seconds
Burpees
Burpees
30 seconds
Child's Pose
Child's Pose
30 seconds
Downward Facing Dog
Downward Facing Dog
30 seconds
Burpees
Burpees
30 seconds
Rest
Rest
30 seconds

Set 3: 2 rounds
Wacky Jacks
Wacky Jacks
30 seconds
Drop Squats
Drop Squats
40 seconds
Burpees
Burpees
30 seconds
Rest
Rest
20 seconds
Butt Kickers
Butt Kickers
30 seconds
High Knees
High Knees
30 seconds
Spiderman Push-Ups
Spiderman Push-Ups
30 seconds
Rest
Rest
20 seconds
Russian Twists
Russian Twists
30 seconds
Child's Pose
Child's Pose
30 seconds
Bicycle Crunches
Bicycle Crunches
40 seconds
Rest
Rest
20 seconds
V-Ups
V-Ups
30 seconds
Knee Hugs
Knee Hugs
30 seconds
Downward Facing Dog
Downward Facing Dog
30 seconds
Prone Cobra
Prone Cobra
30 seconds
Rest
Rest
30 seconds

Set 4: 1 round
Dips with Leg Extension
Dips with Leg Extension
1 minute
Quad Stretches
Quad Stretches
40 seconds
Shoulder Stretches
Shoulder Stretches
1 minute
Left Side Plank
Left Side Plank
30 seconds
Right Side Plank
Right Side Plank
30 seconds
Butterfly
Butterfly
40 seconds
Floor Knee to Chest Stretch
Floor Knee to Chest Stretch
1 minute
Downward Facing Dog
Downward Facing Dog
40 seconds
Child's Pose
Child's Pose
40 seconds
Corpse
Corpse
1 minute


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