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Exercises

Set 1: 1 round
Hack Squats
Hack Squats
20 seconds
Barbell Squats
Barbell Squats
40 seconds
Barbell Stiff Legged Deadlift
Barbell Stiff Legged Deadlift
30 seconds
Rest
Rest
25 seconds
Weighted Front Squat
Weighted Front Squat
30 seconds
Barbell Power Cleans
Barbell Power Cleans
30 seconds
Transition -- Change To Dumbells
30 seconds
Vertical Goblet Squats
Vertical Goblet Squats
40 seconds
Dumbbell Single Leg Seesaws Right
Dumbbell Single Leg Seesaws Right
40 seconds
Horizontal Goblet Squats
Horizontal Goblet Squats
40 seconds
Dumbbell Single Leg Seesaws Left
Dumbbell Single Leg Seesaws Left
40 seconds
Rest
Rest
30 seconds
Weighted Pile Squats
Weighted Pile Squats
40 seconds
Dumbbell Push Press
Dumbbell Push Press
40 seconds
Walking Dumbbell Lunges
Walking Dumbbell Lunges
40 seconds
Rest
Rest
20 seconds
Right Bulgarian Split Squats with Dumbbells
Right Bulgarian Split Squats with Dumbbells
20 seconds
Left Bulgarian Split Squats with Dumbbells
Left Bulgarian Split Squats with Dumbbells
20 seconds
Dumbbell Sumo Squats
Dumbbell Sumo Squats
20 seconds
Dumbbell Split Jumps
Dumbbell Split Jumps
10 seconds
Transition -- No Weights
20 seconds
Narrow Squats
Narrow Squats
20 seconds
Narrow Squat Holds
Narrow Squat Holds
15 seconds
Cross Jacks
Cross Jacks
20 seconds
Bottom to Bottom Squats
Bottom to Bottom Squats
20 seconds
Wide Squat Holds
Wide Squat Holds
15 seconds
Rest
Rest
20 seconds
Reverse Lunge to Right Side Lunge
Reverse Lunge to Right Side Lunge
20 seconds
Squat Pulses
Squat Pulses
20 seconds
Reverse Lunge to Left Side Lunges
Reverse Lunge to Left Side Lunges
20 seconds
Big Toe Forward Bend
Big Toe Forward Bend
20 seconds
Transition -- Get Step And Kettlebell
20 seconds
Kettlebell Swings
Kettlebell Swings
20 seconds
Sumo Squats with Kettlebell
Sumo Squats with Kettlebell
20 seconds
Kettlebell Figure Eights
Kettlebell Figure Eights
20 seconds
Kettlebell Swings
Kettlebell Swings
20 seconds
Rest
Rest
20 seconds
Dumbbell Bench Step Ups
Dumbbell Bench Step Ups
40 seconds
Bench Hopovers
Bench Hopovers
30 seconds
Bench Left Offset Squats
Bench Left Offset Squats
20 seconds
Bench Right Offset Squats
Bench Right Offset Squats
20 seconds
Rest
Rest
20 seconds
Burpees
Burpees
20 seconds
Pistols Right Leg
Pistols Right Leg
20 seconds
Pistols Left Leg
Pistols Left Leg
20 seconds
Inverted Flyers
Inverted Flyers
20 seconds
Glute Twist Lunges
Glute Twist Lunges
20 seconds
Garland Pose
Garland Pose
10 seconds
Fold Forward
Fold Forward
10 seconds
Diamond Shapes
Diamond Shapes
40 seconds
Standing Seat Work Right Leg
Standing Seat Work Right Leg
40 seconds
Diamond Shapes
Diamond Shapes
20 seconds
Standing Seat Work Left Leg
Standing Seat Work Left Leg
40 seconds
Dragon Squats
Dragon Squats
40 seconds
Glute Reverse Squats
Glute Reverse Squats
20 seconds
Rest
Rest
20 seconds
Burpees
Burpees
20 seconds
Plank Hop Outs
Plank Hop Outs
20 seconds
Donkey Whips Right Leg
Donkey Whips Right Leg
20 seconds
Glute Combo Kickback Right
Glute Combo Kickback Right
20 seconds
Glute Circles Right
Glute Circles Right
20 seconds
Glute Kickbacks Right
Glute Kickbacks Right
20 seconds
Puppy Pose
Puppy Pose
30 seconds
Donkey Whips Left Leg
Donkey Whips Left Leg
20 seconds
Glute Combo Kickback Left
Glute Combo Kickback Left
20 seconds
Glute Circles Left
Glute Circles Left
20 seconds
Glute Kickbacks Left
Glute Kickbacks Left
20 seconds
Child's Pose
Child's Pose
30 seconds
Right Laying Clams
Right Laying Clams
40 seconds
Lying Right Leg Circles
Lying Right Leg Circles
20 seconds
Lying Right Leg Back Circles
Lying Right Leg Back Circles
20 seconds
Lying Right Leg Kicks
Lying Right Leg Kicks
40 seconds
Lying Right Leg Lifts
Lying Right Leg Lifts
20 seconds
Corpse
Corpse
20 seconds
Left Laying Clams
Left Laying Clams
40 seconds
Lying Left Leg Circles
Lying Left Leg Circles
20 seconds
Lying Left Leg Back Circles
Lying Left Leg Back Circles
20 seconds
Lying Left Leg Kicks
Lying Left Leg Kicks
40 seconds
Lying Left Leg Lifts
Lying Left Leg Lifts
20 seconds
Corpse
Corpse
20 seconds
Leg Pull Back
Leg Pull Back
20 seconds
Glutes 100
Glutes 100
30 seconds
Left Bridge Glute Circles
Left Bridge Glute Circles
20 seconds
Right Bridge Glute Circles
Right Bridge Glute Circles
20 seconds
Tip Toe Glute Bridge
Tip Toe Glute Bridge
20 seconds
Rest
Rest
20 seconds
Pilates Left Side Kicks
Pilates Left Side Kicks
20 seconds
Left Side Plank Rainbows
Left Side Plank Rainbows
20 seconds
Plank with Toe Taps
Plank with Toe Taps
20 seconds
Full Scorpion
Full Scorpion
40 seconds
Pilates Right Side Kicks
Pilates Right Side Kicks
20 seconds
Right Side Plank Rainbows
Right Side Plank Rainbows
20 seconds
Full Plank with Leg Lifts
Full Plank with Leg Lifts
20 seconds
Lying Scorpions
Lying Scorpions
20 seconds
Child's Pose
Child's Pose
20 seconds
Pretzel Right Side
Pretzel Right Side
20 seconds
Seated Leg Stretch
Seated Leg Stretch
10 seconds
Pretzel Left Side
Pretzel Left Side
20 seconds
Downward Facing Dog
Downward Facing Dog
10 seconds
Right Half Pigeon
Right Half Pigeon
40 seconds
Downward Facing Dog
Downward Facing Dog
10 seconds
Left Half Pigeon
Left Half Pigeon
40 seconds
Downward Facing Dog
Downward Facing Dog
10 seconds
Downward Facing Dog with Right Leg Raise
Downward Facing Dog with Right Leg Raise
10 seconds
Right Twisting Low Lunge
Right Twisting Low Lunge
20 seconds
Left Twisting Down Dog
Left Twisting Down Dog
10 seconds
Downward-Facing Dog with Left Leg Raise
10 seconds
Left Twisting Low Lunge
Left Twisting Low Lunge
20 seconds
Right Twisting Down Dog
Right Twisting Down Dog
10 seconds
Double Pigeon Right Over Left
Double Pigeon Right Over Left
45 seconds
Double Pigeon Left Over Right
Double Pigeon Left Over Right
45 seconds
Center Leg Stretch
Center Leg Stretch
20 seconds
Wide Right Leg Stretch
Wide Right Leg Stretch
20 seconds
Wide Left Leg Stretch
Wide Left Leg Stretch
20 seconds
Seated Leg Stretch
Seated Leg Stretch
20 seconds
Rolling Butterfly with Leg Extension
Rolling Butterfly with Leg Extension
30 seconds
Matsyendra's twist Right
Matsyendra's twist Right
20 seconds
Matsyendra's twist Left
Matsyendra's twist Left
20 seconds
Pretzel Stretches Right
Pretzel Stretches Right
30 seconds
Pretzel Stretches Left
Pretzel Stretches Left
30 seconds
Reclining Big Toe Sequence Right
Reclining Big Toe Sequence Right
45 seconds
Reclining Big Toe Sequence Left
Reclining Big Toe Sequence Left
45 seconds
Right Quad Stretch
Right Quad Stretch
20 seconds
Left Quad Stretch
Left Quad Stretch
20 seconds


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