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Exercises

Set 1: 1 round
Warm-Up Elliptical
Warm-Up Elliptical
4 minutes

Set 2: 2 rounds
Side to Side Hops
Side to Side Hops
30 seconds
Rest
Rest
20 seconds
Lateral Hops to Stabilization
Lateral Hops to Stabilization
20 seconds
Rest
Rest
15 seconds
Side to Side Hops
Side to Side Hops
30 seconds
Rest
Rest
10 seconds
Lateral Hops to Stabilization
Lateral Hops to Stabilization
20 seconds
Rest
Rest
5 seconds

Set 3: 1 round
Squats
Squats
40 seconds
Wide Squat Holds
Wide Squat Holds
20 seconds
Rest
Rest
20 seconds
Narrow Squats
Narrow Squats
40 seconds
Narrow Squat Holds
Narrow Squat Holds
20 seconds
Rest
Rest
20 seconds
Squat Jumps
Squat Jumps
30 seconds
Rest
Rest
10 seconds
Jack Jump Tucks
Jack Jump Tucks
20 seconds
Rest
Rest
20 seconds

Set 4: 2 rounds
Reverse Lunges
Reverse Lunges
1 minute
Dragon Squats
Dragon Squats
1 minute
Rest
Rest
20 seconds

Set 5: 4 rounds
Mountain Climbers
Mountain Climbers
20 seconds
Squat Thrusts
Squat Thrusts
20 seconds
Rest
Rest
20 seconds

Set 6: 1 round
Glute Kickbacks - Right
Glute Kickbacks - Right
1 minute
Glute Kickbacks - Left
Glute Kickbacks - Left
1 minute
Rest
Rest
10 seconds
Glutes 100
Glutes 100
1 minute
Right Bridge Glute Circles
Right Bridge Glute Circles
20 seconds
Left Bridge Glute Circles
Left Bridge Glute Circles
20 seconds
Glutes 100
Glutes 100
40 seconds
Rest
Rest
15 seconds

Set 7: 2 rounds
Froggie Pulse
30 seconds
Froggie Hold
15 seconds
Swimmers
30 seconds
Rest
Rest
10 seconds

Set 8: 1 round
Transition
Transition
1 minute

Set 9: 3 rounds
Glute Push Down - Right
30 seconds
Glute Push Down - Left
30 seconds
Reverse Lunges
Reverse Lunges
1 minute
Rest
Rest
20 seconds

Set 10: 1 round
Transition To Treadmill
Transition To Treadmill
1 minute

Set 11: 1 round
Jog
Jog
1 minute

Set 12: 8 rounds
Sprint!
Sprint!
20 seconds
Jump Off
Jump Off
10 seconds

Set 13: 1 round
Treadmill Moderate Jog
Treadmill Moderate Jog
2 minutes

Set 14: 2 rounds
Step Ups
Step Ups
1 minute
Bench Hurdles
20 seconds

Set 15: 2 rounds
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
Rest
Rest
20 seconds

Set 16: 1 round
Standing Donkey - Right
40 seconds
Standing Donkey - Left
40 seconds
Long Lunge Pulse - Right
40 seconds
Long Lunge Pulse - Left
40 seconds
Side Lunge and Touch
Side Lunge and Touch
1 minute


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