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Exercises

Set 1: 1 round
Ice Skaters
Ice Skaters
30 seconds
Butt Kickers
Butt Kickers
20 seconds
Fighting Surfer
Fighting Surfer
30 seconds
Burpees
Burpees
20 seconds
Mummy Kicks
Mummy Kicks
30 seconds
Shuffles to Touch
Shuffles to Touch
30 seconds
Explosive Mountain Climbers
Explosive Mountain Climbers
20 seconds
Plank Hop Outs
Plank Hop Outs
20 seconds
Rest
Rest
10 seconds

Set 2: 1 round
Prisoner Squats
Prisoner Squats
20 seconds
Squat Pulses
Squat Pulses
30 seconds
Squat Hops with a Half Turn
Squat Hops with a Half Turn
40 seconds
Drop Squats
Drop Squats
50 seconds
Gorilla Squats
1 minute
Squats
Squats
1 min 10 secs
Dragon Squats
Dragon Squats
1 min 20 secs
Sumo Squat
Sumo Squat
1 min 30 secs
Shake It Out
Shake It Out
15 seconds

Set 3: 1 round
Snowboard Hops
Snowboard Hops
30 seconds
Jumping Lunges
Jumping Lunges
30 seconds
High Knees
High Knees
20 seconds
Squat Jacks
Squat Jacks
30 seconds
Side to Side Hops
Side to Side Hops
30 seconds
The Heisman
The Heisman
30 seconds
Mountain Climbers
Mountain Climbers
20 seconds
Squat Thrusts
Squat Thrusts
20 seconds
Rest
Rest
10 seconds

Set 4: 1 round
Right Leg Front Kicks
Right Leg Front Kicks
30 seconds
Left Leg Front Kicks
Left Leg Front Kicks
30 seconds
Right Roundhouses
Right Roundhouses
30 seconds
Left Roundhouses
Left Roundhouses
30 seconds
Rest
Rest
15 seconds

Set 5: 1 round
Jumping Lunges
Jumping Lunges
20 seconds
Lunges
Lunges
30 seconds
Right Leg Front-and-Back Lunges
Right Leg Front-and-Back Lunges
40 seconds
Left Leg Front-and-Back Lunges
Left Leg Front-and-Back Lunges
40 seconds
Dragon Squats To Side Lunge - Right
Dragon Squats To Side Lunge - Right
50 seconds
Dragon Squats To Side Lunge - Left
Dragon Squats To Side Lunge - Left
50 seconds
Glute Twist Lunges
Glute Twist Lunges
1 minute
Reverse Lunges
Reverse Lunges
1 min 10 secs
Side Lunge and Touch
Side Lunge and Touch
1 min 20 secs
Rest
Rest
15 seconds

Set 6: 1 round
Cross Jacks
Cross Jacks
30 seconds
Lateral Hops to Stabilization
Lateral Hops to Stabilization
30 seconds
Front Back Jacks
Front Back Jacks
30 seconds
Monkey Walks
Monkey Walks
30 seconds
Squat Thrusts
Squat Thrusts
20 seconds
High Knees
High Knees
20 seconds
Jack Jump Tucks
Jack Jump Tucks
20 seconds

Set 7: 1 round
Glute Kickbacks - Right
Glute Kickbacks - Right
45 seconds
Glute Circles - Right
Glute Circles - Right
45 seconds
Glute Kickbacks - Left
Glute Kickbacks - Left
45 seconds
Glute Circles - Left
Glute Circles - Left
45 seconds
Glutes 100
Glutes 100
1 minute
Rest
Rest
15 seconds


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