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Exercises

Set 1: 1 round
Alternating Fire Hydrants
Alternating Fire Hydrants
1 minute
Full Plank with Leg Lifts
Full Plank with Leg Lifts
1 minute
Transition
Transition
10 seconds
Side Lunges
Side Lunges
1 minute
Back Lunge Kick Jump Switch
Back Lunge Kick Jump Switch
1 minute
Transition
Transition
1 minute

Set 2: 1 round
Vertical Leg Crunches
Vertical Leg Crunches
45 seconds
V-Ups
V-Ups
45 seconds
Raised Knee-in
10 reps
Rest
Rest
15 seconds
Reverse Crunches
Reverse Crunches
1 minute
Flutter Kicks
Flutter Kicks
1 minute
Rest
Rest
15 seconds
Plank
Plank
1 minute
Right Half Side Plank
Right Half Side Plank
1 minute
Left Half Side Plank
Left Half Side Plank
1 minute
Rest
Rest
15 seconds
Leg Lifts
Leg Lifts
1 minute
Right Oblique V-Ups
Right Oblique V-Ups
1 minute
Left Oblique V-Ups
Left Oblique V-Ups
1 minute
Transition
Transition
30 seconds

Set 3: 1 round
Crunches
Crunches
1 minute
Bicycle Crunches
Bicycle Crunches
1 minute
Rest
Rest
15 seconds
Double Crunches
Double Crunches
1 minute
Scissor Cross Crunches
Scissor Cross Crunches
1 minute
V Tuck
1 minute
Rest
Rest
10 seconds
90-90 Crunch Taps
90-90 Crunch Taps
1 minute
Straight Single Leg Floor Bridges
Straight Single Leg Floor Bridges
1 minute
Transition
Transition
10 seconds
Russian Twists
Russian Twists
1 minute
Plank Hop Outs
Plank Hop Outs
1 minute
Supermans
Supermans
1 minute
Bird Dog
Bird Dog
1 minute
Transition
Transition
1 minute

Set 4: 1 round
Ankle Grabbers
Ankle Grabbers
1 minute
Bent Knee Hip Raises
Bent Knee Hip Raises
1 minute
Transition
Transition
10 seconds
Lunges with Rotation
Lunges with Rotation
1 minute
Dynamic Lunges
Dynamic Lunges
1 minute
Transition
Transition
30 seconds

Set 5: 1 round
Vertical Leg Crunches
Vertical Leg Crunches
45 seconds
V-Ups
V-Ups
45 seconds
Raised Knee-in
45 seconds
Reverse Crunches
Reverse Crunches
1 minute
Flutter Kicks
Flutter Kicks
1 minute
Rest
Rest
15 seconds
Plank with Toe Taps
Plank with Toe Taps
1 minute
Left Side Plank Dips
Left Side Plank Dips
1 minute
Right Side Plank Dips
Right Side Plank Dips
1 minute
Rest
Rest
15 seconds
Oblique V-Sits
Oblique V-Sits
1 minute
Transition
Transition
30 seconds

Set 6: 1 round
Plank Bird Dog
Plank Bird Dog
1 minute
Transition
Transition
10 seconds
Boat Pose
Boat Pose
1 minute

Set 7: 1 round
Crunches
Crunches
1 minute
Bicycle Crunches
Bicycle Crunches
1 minute
Rest
Rest
15 seconds
Double Crunches
Double Crunches
1 minute
Scissor Cross Crunches
Scissor Cross Crunches
1 minute
V Tuck
1 minute
Rest
Rest
10 seconds
90-90 Crunch Taps
90-90 Crunch Taps
1 minute
Transition
Transition
10 seconds
Russian Twists
Russian Twists
1 minute
Plank Hop Outs
Plank Hop Outs
1 minute
Flying Supermans
Flying Supermans
1 minute
Bird Dog
Bird Dog
1 minute
Transition
Transition
45 seconds

Set 8: 1 round
Bottom to Bottom Squats
Bottom to Bottom Squats
1 minute
Lunges to Squats
1 minute
Transition
Transition
30 seconds
Left Lying Clams
Left Lying Clams
1 minute
Right Lying Clams
Right Lying Clams
1 minute
Garland Pose
Garland Pose
45 seconds
Basic Move
Basic Move
1 minute
Corpse
Corpse
1 minute


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  • Part One - Dumbbell - Week 1 to 6 - of 12 week program
    Part One - Dumbbell - Week 1 to 6 - of 12 week program
    55 mins 35 secs, Moderate
  • Cardio Extreme
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    Core Burst
    53 mins 15 secs, Intense

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