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Exercises

Set 1: 1 round
Wall Sits with Heel Ups
Wall Sits with Heel Ups
1 minute
Prisoner Squats
Prisoner Squats
1 minute
Knees to Elbows
Knees to Elbows
1 minute
Wall Sit
Wall Sit
1 minute
Prisoner Squats
Prisoner Squats
1 minute
Knees to Elbows
Knees to Elbows
1 minute
Wall Sit
Wall Sit
1 minute
Prisoner Squats
Prisoner Squats
1 minute
Knees to Elbows
Knees to Elbows
1 minute
Wall Sits with Heel Ups
Wall Sits with Heel Ups
1 minute
Prisoner Squats
Prisoner Squats
1 minute
Full Left Side Plank
Full Left Side Plank
1 minute
Right Side Plank
Right Side Plank
1 minute
Rest
Rest
20 seconds

Set 2: 1 round
Full Left Side Plank
Full Left Side Plank
1 minute
Right Side Plank
Right Side Plank
1 minute
Elbows to Hands Plank
Elbows to Hands Plank
1 minute
Rest
Rest
30 seconds
Elbow Plank
Elbow Plank
1 minute
Fast Push-Ups
Fast Push-Ups
30 seconds
Elbow Plank
Elbow Plank
1 minute
Fast Push-Ups
30 seconds
Elbow Plank
Elbow Plank
1 minute
Fast Push-Ups
30 seconds
Elbow Plank
Elbow Plank
1 minute
Rest
Rest
30 seconds

Set 3: 1 round
Dolphin Push-ups
Dolphin Push-ups
30 seconds
Forearm Dolphin Push-ups
Forearm Dolphin Push-ups
30 seconds
Dolphin Push-ups
Dolphin Push-ups
30 seconds
Forearm Dolphin Push-ups
Forearm Dolphin Push-ups
30 seconds
Rest
Rest
30 seconds
Dolphin Push-ups
Dolphin Push-ups
30 seconds
Forearm Dolphin Push-ups
Forearm Dolphin Push-ups
30 seconds
Dolphin Push-ups
Dolphin Push-ups
30 seconds
Forearm Dolphin Push-ups
Forearm Dolphin Push-ups
30 seconds
Rest
Rest
30 seconds
Elbow Plank with Knee Taps
Elbow Plank with Knee Taps
30 seconds
Plank with Shoulder Taps
Plank with Shoulder Taps
30 seconds
Jog on the Spot
Jog on the Spot
2 minutes
Elbow Plank with Knee Taps
Elbow Plank with Knee Taps
30 seconds
Plank with Shoulder Taps
Plank with Shoulder Taps
30 seconds
Jog on the Spot
Jog on the Spot
2 minutes
Elbow Plank with Knee Taps
Elbow Plank with Knee Taps
30 seconds
Plank with Shoulder Taps
Plank with Shoulder Taps
30 seconds
Jog on the Spot
Jog on the Spot
2 minutes
Rest
Rest
30 seconds

Set 4: 1 round
Fast Push-Ups
30 seconds
Jog on the Spot
Jog on the Spot
2 minutes
Fast Push-Ups
30 seconds
Jog on the Spot
Jog on the Spot
2 minutes
Fast Push-Ups
30 seconds
Jog on the Spot
Jog on the Spot
2 minutes
Rest
Rest
30 seconds
Bicycle Abs
Bicycle Abs
1 minute
Wide Leg Sit-ups
Wide Leg Sit-ups
1 minute
Fifer Scissors
Fifer Scissors
1 minute
V-Ups
V-Ups
1 minute
Bicycle Abs
Bicycle Abs
2 minutes
Lying Supermans
Lying Supermans
2 minutes
Bicycle Legs
Bicycle Legs
2 minutes
High Knees
High Knees
2 minutes

Set 5: 1 round
Jab Cross Hook Elbow Left
Jab Cross Hook Elbow Left
2 minutes
Jab Cross Hook Elbow Right
Jab Cross Hook Elbow Right
2 minutes
Jab Cross Hook Elbow Left
Jab Cross Hook Elbow Left
2 minutes
Jab Cross Hook Elbow Right
Jab Cross Hook Elbow Right
2 minutes
Right Upper Cuts
2 minutes
Left Upper Cuts
2 minutes


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